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

  • B. T2R Workout

    EMOM x 10

    10 Kipping T2R

  • A. Weighted Ring dips Workout

    4 x max Weighted ring dips @25 kg DB

  • Pakarajumppa Workout

    3 kierrosta 3 min välein

    8+8 bulgarian split squad 16/24 kg
    10+10 m kyykkykävelyä sivuttain (vastuskuminauha/lisäpaino)
    16 askelkyykkyhyppyä

  • Box P 24-05-2020 Workout

    METCON
    5k Active Recovery Row
    *Every 5 Minutes complete:
    30s Elbow Plank
    30 Single Unders
    30 X-Band Walks (15 right/15 left)

    EXTRA CREDIT
    5 Minutes of Global Foam Rolling
    5 Minutes of Parasympathetic Breathing

  • Run 4400m Workout

    Run 4400m

  • Home workout 230520 Workout

    Running

    3-5x
    5min Light tempo
    4min Moderate tempo
    3min Hard tempo

  • Hard routine + strength Strength

    160 min
    Warm up for 10 min

    1.Gymnastics skill interval
    EMOM x 14:
    1) Chest to bar > butterfly pull up - 10 10 10 10 9 9 9
    2) HS walk > HS shoulder tap - 15

    2.Strength
    Every 2 minutes for 7 lifts:
    Clean and Jerk

    3.Metcon
    6 x 3 min on / 1 min off:
    A) 10 Double DB snatch + 10 Box jump overs - 2 x 30 lbs
    Reps: 46 + 49 + 49 = 7 rounds + 4 DDS
    B) 10 (Double) DB Squats + 10 cal Row - 1 x 30 lbs
    Reps: 45 + 47 + 48 = 7 rounds
    HR: 171/185

    4.Strength accessory
    A. 4 x 8 strict pull ups

    B. 3 sets:
    10+10 seated DB press - 10 kg
    8+8 bicep curls - 10 kg
    12 side lateral raises - 10 lbs

    C. 3 sets:
    20 DHDSU to parallel
    20 GHD hip extensions

  • Gymnastics + strength Strength

    110 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 35
    - BCTB x 25 (singles)

    2.Handstand push up capacity
    4 rounds @ 85% effort:
    20 Cal row
    Max set of Kipping HSPU
    - Rest 90 s. between sets
    - Reps: 10, 9, 7, 7

    3.Back squat
    6x5 @ RPE 7-8
    - Rest as needed

    4.Accessory
    A. 3 sets:
    8+8 Single leg RDL - 30 kg
    20 Hollow rock

    B. 3 sets: - not done
    10 KB Jefferson's curls
    6-10 Hanging scapula rotations

  • Aerobic work + gymnastics + weightlifting Strength

    AM: 45 min
    1 min walk/1 min run
    6.55 km, 7.00 min/km
    HR 129/156

    PM: 145 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 5 x 1
    - MU 11 x 2
    - MU x 27

    2.BCTB
    - Bfly x 10
    - BCTB x 15 (singles)

    3.WL
    A. Clean and jerk
    5x1 @ 62.5 kg

    B. Clean pull + Floating clean pull
    4x1+2 @ 62.5 kg

  • Total workouts of the week Workout

    Rest day, total workouts of the week 9 hours, x 5
    Deload week

    Strength & conditioning
    Metcon x 1
    Aerobic work x 2 - 95 min
    Upper body strength x 1
    Squat -

    Gymnastics
    MU - 50
    BMU -
    BFLY - 50
    BCTB - 40
    HSW -

    Recovery
    Sleep 4/7
    Avg. 22:55
    Avg. 8 h 00 min
    Avg. 2760 kcal/day