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

  • VKO1 Treeni 3A Workout

    3 x 10 min amrap / 3 min rest

    1)
    15/12 cal row
    12 erg over burpees
    9 Double DB push press

    2)
    15/12 cal bike
    12 box jumps
    9 Double DB squat

    3)
    15/12 cal row ski
    12 wall balls
    9 Double DB thruster

    *Valitse käsipainojen paino niin, että sarjat pystyy lähtökohtaisesti tekemään putkeen. Tasainen tahti läpi treenin!

  • Main site Friday 210108 Workout

    For time

    Run 3,000 meters

  • Clean lördag Strength

    A: Squat Clean 8x2
    B1: Front squats 3x3
    B2: strict chin ups 3xMax

  • AMRAP 12min Workout

    I-Go-You-Go

    2 CLEAN
    4 THRUSTER
    8 SPLIT JUMPS

  • Total workouts of the week Workout

    Rest day, total workouts of the week 10 hours, x 5
    Week 3/3

    Strength & conditioning
    Metcon x 2
    Aerobic work x 1 - 40 min
    Upper body strength x 2
    Squat - 2680 kg

    Gymnastics
    MU - 30
    BMU -
    BFLY - 60
    BCTB - 50
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 1
    Avg. time to bed - 22:45
    Avg. hours asleep - 7 h 50 min
    Avg. cals/day - 2670

  • Row interval Workout

    5x30s row
    1 min rest between sets

    Result is total metres

  • Gymnastics + strength + conditioning Workout

    140 min
    Warm up for 20 min

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

    2.Strength
    Strict pull & push capacity - for quality:
    10-8-6-4-2
    Strict pull ups
    Weighted push ups - 5 kg plate

    3.Conditioning
    WORKOUT 5
    2 rounds:
    5 min Row @20 SPM
    4 min Row @22 SPM
    3 min Row @24 SPM
    2 min Row @26 SPM - not done
    Rest 5 minutes between rounds
    Avg. paces
    Round 1: 2.11.6
    Round 2: 2.10.4

  • Gymnastics + weightlifting + strength Strength

    145 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 30
    - BCTB x 30

    2.WL
    A. High-hang snatch
    4x2x85-90 % / "0-0.5 reps in the tank"
    New set every 3 minutes
    - 46 kg

    B. Snatch pull with 3 s. first pull
    4x4x95-100 % of your 1 RM snatch
    Rest 2 min between sets
    - 55 kg

    C. Snatch balance
    3x2
    "0-0.5 reps in the tank"
    New set every 2 minutes
    - 40 42.5 45 kg

    3.Accessory
    3 rounds of 40 s. on, 20 s. off:
    1. HC headbug - 5 kg, 12 reps
    2. GHD hip extension with snatch grip barbell - 5 kg, 15 reps
    3. Wall facing HS hold + shoulder taps - 20 reps

  • Warm up Workout

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 hours, x 6
    Week 2/3

    Strength & conditioning
    Metcon x 3
    Aerobic work x 2 - 70 min
    Upper body strength x 2
    Squat - 2765 kg

    Gymnastics
    MU - 40
    BMU -
    BFLY - 115
    BCTB - 45
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 2
    Avg. time to bed - 23:00
    Avg. hours asleep - 7 h 45 min
    Avg. cals/day - 2770