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

  • MAYFLY PRO TRACK Workout

    A,
    5 rounds for quality of:
    30m Sled Drag, 1x bodyweight + Sandbag Bear Hug Carry @50/30kg
    10 Dumbbell Floor Press, pick load

    Dumbbell Floor Press- heavy

    B,
    5 rounds for time of:
    60 Double Unders
    20/17 Bike Calories
    10 Deadlifts, 102/70kg
    1 Legless Rope Climb

    Goal: sub 13 mins

    C,
    3 rounds for quality of:
    10 Double Kettlebell Front Rack Box Squats, pick load
    15 Reverse Hypers, pick load
    3 Glute Bridge Walk Outs
    Rest 2 mins

    Reverse Hypers- pause 2 secs at the top each rep

  • Gymnastics + strength + conditioning Strength

    145 min
    WU for 20 min

    1.MU
    - Drills
    - MU 20x1

    2.Strength
    A. Weighted chin up
    4x2
    - New set every 2 minutes
    - 15 kg

    B. Strict pull & push capacity - for quality:
    3 rounds of:
    20s Max reps Strict HSPU > knees on 24" box, 5 reps
    40s rest
    20s Max reps Strict ring pull ups - 6 reps
    40s Rest
    20s L-sit hold > tuck
    40s Rest

    3.Conditioning
    Row progression, week 5
    2 rounds:
    5 min Row @20 SPM
    4 min Row @22 SPM
    3 min Row @24 SPM
    2 min Row @26 SPM
    Rest 5 minutes
    SPM: 21, 22, 24, 27 + 20, 22, 24, 26
    Avg. paces: 2.13.5 + 2.12.8
    HR: 162/174 + 166/176

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 30 min
    90 s. run/60 s. walk
    4.05 km, 7.24 min/km
    HR 125

    PM: 165 min
    WU for 20 min

    1.BCTB
    - BFLY x 35
    - BCTB x 30 (singles)

    2.WL
    A. Snatch from the blocks (just above the knee) > hang snatch
    3x80 % - 44 kg
    2x82-85 % - 46 kg
    1x87-90 % - 48 kg
    2x80 % - 44 kg
    3x75 % - 42 kg
    - New set every 3 minutes

    B. Snatch pull (2 s. pause below the knee")
    4x2
    "2 reps in the tank"
    - New set every 2 minutes
    - 60 kg

    C.Snatch balance + OHS
    3x1+1
    "2 reps in the tank"
    - New set every 2 minutes
    - 44 46 48 kg

    3.Accessory
    EMOM12
    1. 5+5 Landmine rotations > 40 s. w. plank hold 15 kg
    2. 40 s. Double KB overhead reverse lunges, alternating - 2x8 kg
    3. 4+4 One leg jump to low box/plate pile - Rogue bench

  • Basic EMOM Workout

    EMOM 20 mins
    1: 12 leg extensions
    2: 12 shrugs
    3: 20 KB swings
    4: 15 DB push ups
    5: 50 heel taps/20 crunches

  • Total workouts of the week Workout

    Rest day, total workouts of the week 6 hours, x 4
    Deload week

    Strength & conditioning
    Metcon x 2
    Aerobic work x 2, 120 min
    Upper body strength -
    Squat - 1690 kg

    Gymnastics
    MU - 20
    BMU -
    BFLY - 50
    BCTB -
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 1/7
    Avg. time to bed - 23:20
    Avg. hours asleep - 7 h 45 min
    Avg. cals/day - 2580

  • VKO4 Treeni 1B Workout

    EMOM12

    1. Soutu
    2. Leuanveto (kipaten)
    3. Valakyykky 40/30kg
    4. T2B (kipaten)

    *Valitse itse toistomäärät. Treeni pitäisi tuntua melko kevyeltä. Liikkeiden harjoittelua + karsintaan valmistautumista.

  • Total workouts of the week Workout

    Rest day, total workouts of the week 13 hours, x 6
    Week 2/3

    Strength & conditioning
    Metcon x 2
    Aerobic work x 2 - 75 min
    Upper body strength x 2
    Squat - 2285 kg

    Gymnastics
    MU - 50
    BMU -
    BFLY - 90
    BCTB - 80
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 4/7
    Avg. time to bed - 23:05
    Avg. hours asleep - 8 h 00 min
    Avg. cals/day - n. 2800

  • Aerobic work + gymnastics + strength + conditioning Workout

    AM: 45 min
    60 s. run/60 s. walk
    6.3 km, HR 126/158

    PM: 140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 10x1

    2.BCTB
    - BFLY x 30
    - BCTB x 20 (singles)

    3.Bench press
    5x10x60 %
    - New set every 3 minutes
    - 33 kg

    4.Conditioning
    AMRAP20 Open 20.2 re-do:
    4 DB thruster 2x15 kg
    6 Toes to bar
    24 Double unders
    Reps: 12 rounds + 7 reps = 415 reps

    5.Accessory
    4 sets:
    8 shoulder press - 27 kg
    20 hollow rock

  • Gymnastics + strength + aerobic work Strength

    155 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 12x1 + 4x2

    2.Squats
    A. Back squat
    6x70% - 62.5
    6x80% - 72.5
    3x90% - 80
    2x95% - 85

    B. Front squat
    6x65% - 52.5
    6x75% - 60
    6x80% - 65
    New set every 3 minutes through the whole squat session

    3.Aerobic work
    Easy bike for 30 min
    2.27/1000 m, 12250 m

  • Rest day Workout

    Rest day