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

  • Pressing Workout

    5 rounds for time of:

    ♀ 65 lb. ♂ 95 lb.

  • Run 4x 1350m / rest 2:15 Workout

    Run 4x 1350m / rest 2:15

    Kierros Kuusijärven ympäri

  • Running, squats and L pull-ups Workout

    5 rounds for time of:

    • Run 400 meters
    • 50 squats
    • 15 L pull-ups

  • 4/30/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    WRK(16)
    On the 2:00 x8
    10 s/a dumbbell overhead lunge
    20 russian twist
    10 dumbbell hopovers

    Finisher
    60 rtw
    1:00 samson per

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 7
    Week 1/3

    Strength & conditioning
    Metcon x 2
    Aer x 4 - 170 min
    BB x 2
    Squat - 830 kg

    Gymnastics
    MU - 60
    BMU -
    BFLY - 80
    BCTB - 25
    HSW - 10

    Recovery
    Sleep 3/7
    Avg. 23:00
    Avg. 7 h 55 min
    EA. -

  • Total workouts of the week Workout

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

    Strength & conditioning
    Metcon x 1
    Aer x 2 - 135 min
    BB x 2
    Squat - 1615 kg

    Gymnastics
    MU - 45
    BMU -
    BFLY - 35
    BCTB - 30
    HSW -

    Recovery
    Sleep 3/7
    Avg. 22:50
    Avg. 8 h 00 min
    EA. -

  • Hard routine Strength

    130 min
    Warm up for 15 min

    1.Strength
    Pause front Squat + Front squat
    Build to max 1+2

    2.Metcon
    5 rounds, each for time:
    10 P. Snatch @ 35 kg
    12-18 Chest to bar - 10
    15-25 Wall ball - 15 w/ 6 kg ball
    - Rest 90 s between sets
    - Rounds: 3.23, 3.21, 3.26, 3.40, 3.40

    3.Strength accessory
    A. Bicep curls YGIG 1-10-1

    B. Accumulate 80 Banded Tricep extensions

    C. Core
    Tabata abmat situps

  • Aerobic work Workout

    105 min

    1.Aerobic work
    2 min run/1 min walk
    14.85 km, 7.07 min/km
    HR 125/150

    2.Accessory
    Not done

  • Gymnastics + weightlifting Strength

    100 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 5x1
    - MU 9x2
    - MU x 23

    2.WL
    A. Lifting tecnique primer: Jerk dip + Split jerk
    3 x 3+1 @ light weight
    15 25 25 kg

    B. Split jerk from blocks
    5x3 @ 45-50 kg

    3.Accessory
    - Not done

  • Gymnastics + strength Strength

    90 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 35
    - BCTB x 30

    2.Pause Front squat
    Build to 75% triple for the day

    3.Strength accessory
    3 sets:
    8-12 Supinated bent over row - 10 x 40 kg
    12-15 DB Lateral raises - 12 x 10 lbs
    15-20 DB Skull crushers - 15 x 10 lbs