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

  • Aerobic work Workout

    50 min
    90 s. walk/60 s. run

  • Gymnastics + conditioning + strength Workout

    140 min

    1.MU
    - Drills
    - MU 15x1

    2.Metcon
    4 RFT:
    15 pull up
    15 power snatch 25 kg / 15 thruster 25 kg (alt. between rounds)
    15 cal echo bike
    Rest 90. b.r.
    Times: 4.01, 3.25, 3.47, 3.10

    3.Accessory
    A. 3 RFQ:
    15 band assisted pull ups
    - Green, green, purple

    B. 3 sets:
    12 DB press - 20 lbs
    10 DB bench press - 25 lbs

    C. 3 sets:
    15 side lat raise - 10 lbs
    15 GHDSU

  • Weightlifting + strength Strength

    130 min

    1.WL
    A. Every 2 minutes x 4
    3 Power snatch from the blocks
    x 80-85 % / 0-0.5 reps in the tank
    - 40 42.5 42.5 42.5

    B. Snatch consistency work
    Every 2 minutes x 3
    2 Snatch x 80-85 %
    - 45 47.5 50

    2.Front squat
    4x77.5 % 62
    4x82.5 % 66
    4x87.5 % 70
    - New set every 3 minutes

    3.CTB
    E2MOM x 5:
    7 CTB
    Easy bike b. s.

    4.Accessory
    EMOM12:
    1) 16 Double KB front rack walking lunges 2 x 16 kg
    2) 15 quad. extensions - 20 25 25 kg
    3) 8 hamstring curls - 10 kg
    4) rest

  • Jalkakuritus Workout

    Every 5 min x 3 rounds:

    12 double dumbbell squat
    24 du
    12 double dumbbel lunge
    24 cal bike

  • Total workouts of the week Workout

    Rest day, total workouts of the week 7 hours, x 4
    Deload week
    The Pack Program

    Conditioning
    Metcon x 2
    Aerobic work x 1, 60 min

    Gymnastics
    MU -
    BMU - 25
    BFLY - 50
    KCTB - 80
    HSW -

    Recovery
    Avg. time to bed - 23:45
    Avg. cals/day - 2700
    Bodyweight -
    Capacity - 83

  • Gymnastics + conditioning + accessory Workout

    120 min

    1.BMU
    - 2 x 2
    - 1 x 4
    - 1 x max reps: 16
    = 25

    2.Metcon
    E4MOM x 7:
    6 CTB
    9 burpee to target
    6 DB hang clean & jerk 2 x 15 kg
    9 box step over with DBs 2 x 15 kg
    Rest of the time easy bike

    Times: 2.15, 2.19, 2.20, 2.13, 2.13, 2.12, 2.05

    3.Accessory
    A. Tabata AMSU

    B. YGIG
    Bicep curls 1 - 10 - 1
    - 10 kg

  • Strength + gymnastics + conditioning Strength

    130 min

    1.Front squat
    10 x 4 x 72.5 %
    - 57.5 kg
    - Go every 3 min

    2.Gymnastics
    EMOM16:
    1) 10 pull up + easy bike
    2) 8 HSPU abmat + easy bike
    3) 40 DU
    4) easy bike

    3.Metcon
    AMRAP20:
    3 snatch 37.5 kg
    9 TTB
    21 cal echo bike
    Reps: 5 rounds + 1 snatch

  • Weightlifting + gymnastics Workout

    100 min

    1.WL
    A. EMOM10:
    1 snatch, build up
    - 32.5 kg - 52.5 kg

    B. Every 3 minutes x 4
    2 x 1 Power clean into 1 Push jerk
    x 75-80 %/ 1-1.5 reps in the tank
    - 47.5 50 52.5 52.4

    C. EMOM7
    1 Below the knee squat clean + 2 High box jumps
    - 40 45 50 55 60 62.5 65 kg

    2.CTB
    EMOM10:
    1) 6 CTB
    2) easy bike

  • Aerobic work Workout

    60 min
    Aerobic work
    60 s. run/60 s. walk
    8.45 km
    HR 123/158

  • Rest day Workout

    Rest day, sick