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

  • Gymnastics + strength + conditioning Strength

    150 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 20x1

    2.Strength
    A. Front squat
    6x3x85 %
    - New set every 2 min
    - 66 kg (% from 1RM 77.5 kg)

    B. 3 rounds as supersets:
    5 Strict pull up - 5 kg
    10 Double KB push press - 10 kg
    60 s. Double KB OH hold - 60 s., 60 s., 40+20 s.
    - Rest 2 minutes between rounds

    3.Metcon
    AMRAP15 in teams of 2 - you go I go - changed for 1 athlete:
    300 m Run (no medball)
    30 Hang power clean 45 kg - 40 kg
    30 Box jump overs
    Reps: 4 rounds + 30 m run

  • Row-4x6min Workout

    -Rest 3min between sets
    -Pulse 140-160bpm

  • Gymnastics + conditioning Workout

    140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 3x1

    2.Conditioning
    Basic conditioning progression: workout 4
    For 45-90 min:
    15 min bike
    15 min row
    *Every 15 min do 30 s. tuck hang + 10 push ups
    - 75 min
    - 4 rounds + 10 min bike
    - HR 124/146

  • Rest day Workout

    Rest day

  • Gymnastics + weightlifting + conditioning Strength

    140 min
    Warm up for 20 min

    1.BMU
    - 30

    2.WL
    A. EMOM10
    1 Hang clean + 1 TNG clean
    - 1-5 minutes: 65-70% - 45 kg
    - 6-10 minutes: 70-75% - 50 kg

    B. Jerk
    Every 90 s. x 4
    1 Push press + 2 Push jerk + 1 Split jerk
    x 65-70% - 44 kg

    3.Metcon
    For time:
    40 Wall ball
    40 GHD sit ups
    40 DB Snatch 15 kg, alternating
    40 cal Ski erg
    Time: 10.23

    4.Core
    - Not done

  • Gymnastics + conditioning + strength Workout

    155 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 27x1

    2.Gymnastics capacity
    5 rounds for time:
    10 m One arm OH walking lunge, R - 12.5 kg
    10 Toes to bar
    10 m One arm OH walking lunge, L - 12.5 kg
    10 Deficit kipping HSPU - abmat

    3.Strict pulling & pushing
    10-8-4-6-2 Strict chin ups
    * After each set do:
    8+8 One arm seated strict DB/KB press - 10 kg
    25 Hollow rocks

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 30 min
    60 s. run/60 s. walk
    4.4 km, 6.56 min/km
    HR 128/159

    PM: 150 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 40
    - BCTB x 25 (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 70-75 %
    - 38.5, 38.5, 40, 40 kg

    B. Consistency work for snatch:
    Every 30 s. x 1 Snatch x 70% for 10 rounds (5 minutes)
    - 38.5 kg

    Rest 2.5 minutes

    C. Repeat B
    - 38.5 kg

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

    4.Accessory
    20-18-16-12-10 Double BD box step overs 2x15kg
    *After each set do: 30 s. L-sit hold > 15 s.

  • 11.9.2020 24.10 Lepikkä Workout

    Korkea Te - veto + Panda pull + tempaus

    6 x 1+1+1 x 50%

    Raakatempaus puolesta reidestä + tempaus taskuilta

    1+1x60%, 1+1x65%, 1+1x70%, 1+1x75%, 1+1 x 80%, 3 x raskas

    Takakyykky 5 x 3 x 80%

    Jalannosto riipusta 4 x 10
    Reverse Hyper 4 x 15

  • Total workouts of the week Workout

    Rest day, total workouts of the week 4 hours, x 3
    Deload

    Strength & conditioning
    Metcon x 1
    Aerobic work x 2 - 105 min
    Upper body strength -
    Squat -

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

    Recovery
    Sleep, 8+ hrs/week - 5
    Avg. time to bed - 22:40
    Avg. hours asleep - 8 h 00 min
    Avg. cals/day - 2370

  • 3x 6min AMRAP Workout

    1)
    Run 200
    Thruster 6 50/35kg
    Hs walk 10m / 15 taps

    REST 3min

    2)
    2ring mu
    4 hspu
    6 KB swings

    REST 3min

    3)
    6 Bar over burpee
    9 power Snatch 50/35
    12 T2B