WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Prep for Linda Workout

    EMOM40
    - 6 deadlift @150kg
    - 6 bench press @95kg
    - 6 squat clean @75kg
    - rest
    *so total of 10rounds with 1min rest between rounds.

  • TTP Engine week 3 Strength

    Morning: 90 min

    1.Weightlifting
    A. Hang snatch (below the knee) – 12 x 1 @ 65+%, go every 45-60 seconds.
    35 35 37,5 / 37,5 40 40 / 42,5 42,5 45 / 45 47,5 50

    B. Clean and jerk – (12 to 15) x 2 @ 65+%, every 75-90 seconds. This is 2 clean and jerks.
    45 45 47,5 / 47,5 50 50 / 52,5 52,5 55 / 55 57,5 57,5

    Evening: 120 min

    Skill: ring muscle up practice for 40 min
    9 MU

    2.Strength
    A. Alternate sets of A1 and A2 for 4 rounds
    A1. Back squat – 3+ reps @ 82.5-87.5%, rest 2 minutes before A2.
    Last set 9 reps
    A2. Strict press – 3+ reps @ 82.5-87.5, rest 2 minutes before A1.
    3*3*31 8*31 reps

    3.SPP (Conditioning) from 22.5.2017
    A. 10 minute AMRAP
    4 Handstand push ups
    8 Pull ups
    12 Air squats
    Result: 6 rounds

    4.Cool down
    A. Assault bike for 10 minutes at very easy pace
    B. Movement flow

  • TTP recovery session Workout

    90 min

    Step #1 – Breath work and warm up flow
    1.Diaphragm awareness / release drill (5 to 10 reps)
    2.Flow sequence, choose one or two

    Step #2 – Main recovery work
    A.For 20 to 30 minutes at relaxed pace (HR @ 120 – 140)
    2 Turkish get up
    4 Windmill
    6 Overhead reverse lunge
    8 Clean and Press
    10 Front squat
    12 Russian KB swings
    50m Rack Walk
    200m jog > 10 cal AB
    Note. All reps are per arm on each movement
    > 8 kg KB, 30 min, 2 rounds + 4 TGUs

    B. + additional:
    Easy AB for 25 minutes
    44-46 rpm, 141 cal

    Step #3 – Optional (long) movement recovery flow
    Shoulder

  • Muscle & Power, AV 1 Strength

    OH squat 4x6 reps

  • Henkeli 201219 Workout

    optional: 10-20min skillwork of your choice, for example hs-walk, mu’s

    3rds, alternating a&b 3min on/2min off
    a) AMRAP 3
    6 huspu
    12 dumpbell power clean (RX:2x 15/22,5kg)
    18 airsquats

    b) AMRAP 3
    6/8 cal ski
    12 db stoh (RX: 2x 15/22,5)
    20 box jumps

    accessory
    3 rds:
    10+10 pystypunnerrus käsipainolla
    10x cuban press kuminauhalla
    10x kauniisti hallittu low bar- leuanveto (lavat pysyy alhaalla, vastaote) 10x banded pull down (kokeile sinistä kumpparia)

  • 8 x power clean + clean Strength

    Emom 8 min

    power clean + clean

  • 8 x power snatch + snatch Strength

    Emom 8 min

    power snatch + snatch

  • TTP Engine week 5 Strength

    75 min

    1.Weightlifting
    B. Clean and jerk – (12 to 15) x (1+2) @ 65+%, go every 75-90 seconds. This is 1 clean THEN 2 jerks (split).

    2.SPP (skill) - own
    A. 24 min EMOM:
    1) 6 HSPU > abmat
    2) 6 T2B
    3) 200 m row
    4) rest

    3.5 min easy AB, TF

  • Participation for crossfit research Strength

    135 min

    Aamu:
    1.Isometrinen jalkaprässi: maksimi
    2.Kevennyshyppy ilman lisäpainoa ja lisäpainolla: 27.5 kg
    3.Raaka rinnalleveto 1 RM / 62.5 kg
    4.Pystypunnerrus istuen 1 RM / 35 kg
    5.Takakyykky 1 RM / 100 kg

    Iltapäivä:
    6.VO2 -max testi polkupyöräergometrilla
    Max HR: 199 bpm
    VO2 max:

  • Henkeli 061219 Workout

    linnamasters-treeni:

    For time:
    buy in:
    5 rope climb
    15-12-9
    Row calories
    Shoulder to overhead 40/60
    -rest 5-

    for time
    40 wallball
    40m db lunges 2x15/22,5kg
    -rest 5-

    for time
    50cal ski
    every 10 calories 25 du
    (start with ski erg, finish with du:s.)