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

  • Weightlifting + conditioning Strength

    Training weekend, workout 1

    135 min
    Warm up for 20 min

    1.WL
    Snatch waves: 3 x 3+2+1
    - 40 42.5 45 kg
    - 42.5 45 47.5 kg
    - 45 47.5 50 kg

    2.Metcon
    AMRAP10, YGIG:
    10 TTB + 5 PC - 35 kg
    10 BOB + 5 FS - 35 kg
    10 wall ball + 5 PJ - 35 kg
    Reps: 2 rounds + 21 reps

    3.Mobility

  • Gymnastics + conditioning Workout

    135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 24 x 1

    2.Aerobic work
    Basic conditioning, week 5
    For 40 min:
    10 min bike
    10 min row

  • Rest day Workout

    Rest day
    40 min walking

  • Gymnastics + weightlifting + conditioning Strength

    140 min
    Warm up for 20 min

    1.BMU
    - 3 x 1
    - 11 x 2

    2.Clean & Jerk complex
    A. Clean
    EMOM10: 2 TNG clean
    %
    1-4 minutes: 65-70 % - 45 kg
    6-7 minutes: 70-75 % - 50 kg
    8-10 minutes: 75-80 % - 55 kg

    B. Jerk
    Every 90 s. x 4
    2 Push press + 2 Push jerk + 2 Split jerk
    x 65-70%
    - 46 kg

    3.Metcon
    A. For time:
    4 rounds of:
    750/500 m Row
    21 KBS 24/16 kg
    12 Pull up
    Time: 17.59

    Rest 2 minutes

    B. 10 rounds of ”Chief”
    3 Power clean 60/45 kg
    6 Push up
    9 Air squat
    - Not done

    4.Core
    - Not done

  • Aerobic work + Gymnastics Workout

    AM: 40 min
    60 s. run/60 s. walk
    5.65 km, 7.10 min/km
    HR 129/153

    PM: 80 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 16 x 1

    2.Gymnastics capacity
    - Not done

    3.Gymnastics accessory
    - Not done

  • Gymnastics + weightlifting + strength Strength

    145 min
    Warm up for 20 min

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

    2.WL
    A. Every 90 s x 4
    1 Snatch pull
    1 Snatch below the knee
    1 Snatch above the knee
    1 OHS
    - x 75-80 %
    - 42 42 44 44 kg

    B. Consistency work for snatch:
    Every 40 s x 10 (for 5 minutes)
    3 TNG Snatch
    - x 60-65%
    - 35 kg

    3.Strength
    A. 3 sets of:
    8+8 Reverse back rack lunges
    - New set every 3 minutes
    - 50 kg

    B. 20-18-16-12-10 One leg deadlift - 20, 20, 20, 24, 24 kg
    * After each set do: 15 GHD sit ups

  • VKO43 Treeni 2C Workout

    5 x 1:00 min on / 2:00 min off

    5 burpee (niin nopeasti kuin mahdollista)
    + Maksimimatka kelkantyöntöä

    *Kelkassa paino, jota voi liikuttaa reippain askelin/juosten.
    *Tulos: työnnetyt metrit

  • VKO43 Treeni 2B Strength

    5 x 3 Maastaveto @80-85%
    *Vaihtoehto myös tunnustella ja jättää noin 2 toistoa varaa sarjoihin.
    *Kahden minuutin lepo sarjojen väliin
    *Kaikki sarjat samalla painolla

  • VKO43 Treeni 2A Strength

    5 x 3 Leuanveto myötäotteella
    *Jätä 2 toistoa varaa sarjoihin.
    *Kahden minuutin lepo sarjojen väliin
    *Kaikki sarjat samalla painolla

  • Assault ja vähän muuta Workout

    For time w pair:

    120 Cal assault bike
    40 Power snatch
    120 Wallball
    40 BMU (burpee C2B)
    120 GHD
    40 Sandbag clean
    120 Wallball
    40 Power snatch
    120 Cal assault bike