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

  • Strength Strength

    90 min

    A) 4 sets:
    6 shoulder press - 30 kg
    6 back squat - 60 62.5 65 67.5 kg

    B) 3 sets:
    6 bench press - 40 40 40 kg
    6 DL - 70 80 80 kg

    C) 3 sets:
    15 barbell hip thrust - 60 kg
    10+10 bulgarian split squat - 10 kg

    D) 3 sets:
    12 incline DB press - 9 kg
    12 bicep curls - 15 kg
    8+8 side lat raise - 4 kg

    E) 2 sets:
    20 bicep curls
    20 side lat raise
    15 push ups

  • Juoksuohjelma, viikko 3, Harjoitus B Workout

    Skaalattu:
    - Drillit + lenkki 35min TAI LEPO
    - Samat drillit, käytä aikaa 5min.
    - Lisäksi lenkki 30min:
    - Aloita rauhallisesti kävellen ja lenkin lopussa pyri juoksemaan 1-8min yhtäjaksoisesti huolimatta sykkeistä. Vaihtoehtoisesti kiihdytä kävelyä loppuun.

    Kuntoilija:
    - Drillit + lenkki 45min
    - Samat drillit, käytä aikaa 5min.
    - Lisäksi lenkki 40min:
    - Aloita kävellen ja lenkin lopussa pyri juoksemaan n. 10-25min yhtäjaksoisesti.
    - Syke on tavoitteena pitää 60-80% maksimista

    Pro:
    - Drillit + lenkki 50min
    - Samat drillit, käytä aikaa 5min.
    - Lisäksi yhtäjaksoinen juoksu 40min:
    - Aloita rauhallisesti, pyri ylläpitämään hyvää juoksutekniikkaa. Tavoitteena pitää syke 60-80% maksimista.
    - Loppuun kävelypalautus 5min.

  • Warm up Workout

  • 1RM Strict Pull-up Strength

    1RM (weighted) strict pull-up

  • EMOM 12 Workout

    Min 1: 10 Alt. DB snatches 20/15kg
    Min 2: 10 Pull-ups
    Min 3: 10m+10m Single Arm OH Walking Lunges 20/15kg
    Min 4: Rest

  • Thursday Optional Cardio or Rest Day Workout

    With the Air bike/ Bike erg and Ski Erg
    1:00 easy -> :30 moderate
    1:00 easy -> :30 mod/fast
    1:00 easy -> :30 fast
    rest 1.5 min and same thing with ski erg. Alternating times total 2-3 times.
    So its 4 or 6 times 4.5 min work with different paces.
    Choose 2-3 mobility drills for lower and upperbody and spend 2-3 min per / mobility.
    Put the score of ski and bike erg as calories on result area.

  • Aerobic work Workout

    40 min
    90 s. walk/60 s. run

  • Gymnastics + conditioning Workout

    135 min

    1.MU
    - Drills
    - MU 15 x 1

    2.Conditioning
    - Intervals from The Training Plan: Competitor SPP
    (rope climbs changed to pull ups)

    • Warm up & main set

    A1. 8-minute AMRAP
    Buy-in: 50/35 (cal) Assault bike
    +
    AMRAP in the remaining time
    10 pull up
    8 Burpee box jump overs, 24/20”
    12 DB Hang snatch, alternating @ 22.5/15 kg
    Reps: 2 rounds

    Rest 3 minutes before A2

    A2. 7-minute AMRAP
    Buy-in: 50/35 (cal) Assault bike
    +
    AMRAP in the remaining time
    9 pull up
    6 Burpee box jump overs, 24/20”
    9 DB Hang clean and jerk/push press, alternating @ 22.5/15 kg
    Reps: 1 rnd + 9+6+3 clean & jerk

    Rest 3 minutes before A3

    A3. 6-minute AMRAP
    Buy-in: 50/35 (cal) Assault bike
    +
    AMRAP in the remaining time
    6 pull up
    4 Burpee box jump overs, 24/20”
    6 DB Hang clusters*, alternating @ 22.5/15 kg
    Reps: 2 rounds

  • Weightlifting + strength Strength

    125 min

    1.Snatch
    A. Every 2 minutes x 4
    2 Power snatch
    - 37.5 40 42.5 45

    B. Snatch consistency work
    Every 2 minutes x 4
    1 Snatch pull + 1 Snatch + 1 hang snatch x 70-75%
    3 High box jumps
    - 40 42.5 45 45

    2.Front squat
    3 x 80 % 64
    3 x 85 % 68
    3 x 90 % 72
    - New set every 3 minutes

    3.CTB
    E2MOM10:
    X reps CTB - 8 8 8 7 6
    Easy bike between sets

    4.Accessory
    10-8-6-4 OHS
    - 32.5 35 37.5 40

  • Back squat 3rm Strength

    Back squat 3rm