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

  • Kauhian paikan leiri part 1 Workout

    Kemin neandertaalien kanssa päivämäärän 22.12 kunniaksi 22 x 12 toistoa traktorin renkaitten kääntöä. Renkaitten paino 93 kg ja 120 kg. Aikaa vastaan.

  • Front squat Strength

    5-3-2-1-2-3-5

  • OHS Strength

    5 x 5

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 hours, x 7
    Week 1/3

    Strength & conditioning
    Metcon x 2
    Aerobic work x 2 - 65 min
    Upper body strength x 2
    Squat - 2580 kg

    Gymnastics
    MU - 35
    BMU -
    BFLY - 60
    BCTB - 50
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 2
    Avg. time to bed - 23:00
    Avg. hours asleep - 7 h 50 min
    Avg. cals/day - 2820

  • Aerobic work + gymnastics + strength + conditioning Strength

    AM: 40 min
    60 s. run/60 s. walk
    5.6 km, 7.19 min/km
    HR 134/162

    PM: 160 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 20x1

    2.Strength
    Bench press
    A. Build up to heavy single in bench press. No fails.

    B. 3x10x60 %

    New set every 3 minutes

    3.Metcon
    From tuesday
    For time:
    27 cal Ski
    9 Toes to bar
    9 Box jumps
    21 cal Ski
    15 Toes to bar
    15 Box jumps
    15 cal Ski
    21 Toes to bar
    21 Box jumps
    Time: 11.02

    4.Accessory
    A. Tabata shoulder press/bicep curls
    - 10 kg, 12/14 reps

    B. Tabata AMSU

    5.Cool down
    10 min easy AB

  • Gymnastics + strength Strength

    110 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 30
    - BCTB x 25

    2.Squats
    A. Back squat
    10x60%
    8x70%
    6x75%
    4x80%

    B. Front squat
    3x5x70%
    - 56 kg
    - New set every 3 minutes on both sets

  • Aerobic work Workout

    25 min
    90 s. run/60 s. walk
    128/161
    6.41 min/km

  • Weightlifting + conditioning Strength

    105 min
    Warm up for 20 min

    1.WL
    A. Clean from blocks
    4x2
    x70-75 % / "2 reps in the tank"
    New set every 3 minutes
    - 52.5 kg

    B. Clean pulls
    3x3
    x100 % of your clean 1 RM
    90 s. Rest between sets
    - 70 kg

    C. Split jerk
    4x2
    x70-75% / "2 reps in the tank"
    New set every 3 minutes
    - 50 kg

    2.Conditioning
    2 rounds for quality and frequency:
    20 Power snatch 25 kg - 1.35, 1.27
    60 s. Rest
    20 Thruster 25 kg - 1.05, 1.01
    60 s. Rest
    10 Bar facing burpee - 0.38, 0.31
    60 s. Rest

    3.Core and shoulder health
    - Not done

  • Gymnastics + strength Strength

    105 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 15 x 1

    2.Strength
    A. 1 RM weighted chin up
    - 10 15 20 25 kg

    B. AMRAP2: Max reps strict chin up
    - 20

    Rest 2

    C. AMRAP2: Max reps strict HSPU
    - 12, feet on 24" box

    Rest 2

    D. AMRAP2: Max reps horizontal ring row
    - 20

  • Gymnastics + weightlifting + strength Strength

    135 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 30
    - BCTB x 25

    2.WL
    A. High-hang snatch 4x2
    x70-75 % / "2 reps in the tank"
    New set every 3 minutes
    - 42.5 kg

    B. Snatch pull with 3 s. first pull
    4x4x85 % of your 1 RM snatch
    Rest 2 min between sets
    - 47.5 kg

    C. Snatch balance 3x2
    "2 reps in the tank"
    New set every 2 minutes
    - 35 37.5 40 kg

    3.Accessory
    3 rounds of 40 s. on, 20 s. off:
    1. HC headbug - 5 kg, 12 reps
    2. SL hip thrust w/DB - 15 lbs, 8+8
    3. Heavy double KB front rack walk or D-ball carry walk - 2 x 16 kg