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

  • 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 3 - 155 min
    Upper body strength x 1
    Squat - 1505 kg

    Gymnastics
    MU - 35
    BMU - 15
    BFLY - 55
    BCTB - 50
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 3
    Avg. time to bed - 22:50
    Avg. hours asleep - 7 h 40 min
    Avg. cals/day - 2760

  • Total workouts of the week Workout

    Rest day, total workouts of the week 5 hours, x 4
    Deload week

    Strength & conditioning
    Metcon x 1
    Aerobic work x 3 - 130 min
    Upper body strength -
    Squat -

    Gymnastics
    MU - 15
    BMU - 15
    BFLY - 30
    BCTB - 25
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 5
    Avg. time to bed - 22:30
    Avg. hours asleep - 8 h 10 min
    Avg. cals/day - 2500

  • 5 kierrosta kehonpainojumppa Workout

    5 kierrosta aikaa vastaan

    1 Peg board
    2 Rope climb
    3 Ring MU
    10 Burpee over high box (125cm)
    10 Wallball
    10 m Handstand walk
    10 T2B
    10 C2B

  • “Macho Taco” Workout

    “Macho Taco”

    5 Rounds x AMRAP 3:
    60 Double Unders
    20 Jumping Lunges
    Max Rounds of Dumbbell “Macho Man”
    Dumbbells – 50’s/35’s

    Rest 1 Minute Between Rounds

    1 round of "Macho Man" is
    3 x power cleans
    3 x front squats
    3 x jerks

    KILOS
    22.5’s/15’s

  • VKO47 Treeni 1C Workout

    Metcon
    7 kierrosta aikaa vastaan / 1 min lepo kierrosten välissä
    7 cal soutu
    5 ”Ground to overhead” = tanko lattiasta pään päälle tyylivapasti @42,5/30kg
    3 burpeeta tangon yli

  • VKO47 Treeni 1B Strength

    5 x 3 Ylöstyöntö saksiin (split jerk)
    *painot tekniikka edellä
    *Lepoa noin kaksi minuuttia sarjojen väliin

  • Back squat Strength

    3x10
    Rest 2min...

  • Clean & jerk Strength

    Squat clean & jerk
    5x3

  • VKO47 Treeni 1A Strength

    5 x 2-position clean
    *Ensimmäinen toisto polven päältä
    *Toinen toisto lattiasta
    *painot tekniikka edellä
    *Lepoa noin kaksi minuuttia sarjojen väliin

  • Football 10 Strength

    A: deadlift 5x5, Bygg upp till tung 5a
    B: Strict chin ups 3xMax
    C: 12min emom
    Odd: Amrap renegade bike for cal
    Even: 15x rkb swing
    D1: Nordic hamstring curls 2x5
    D2: Weigjted wrist dorsi flexions 2set/arm