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

  • Rest day Workout

    Rest day

  • Gymnastics + conditioning Strength

    140 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 40
    - BCTB x 27 (singles)

    2.Back squat
    5x4 @ 77.5 kg
    - Rest as needed

    3.Conditioning
    4 rounds for consistency:
    10 Cal row
    8 Power snatches
    6 Overhead squats
    - Bar @ 35 kg
    - Rest 90 s between sets, consistency!
    - Times: 2.31, 2.23, 2.20, 2.21

    4.Accessory
    A. Accumulate 30+30 of Quadruped Shoulder CARs

    B. Not done

    C. Not done

  • Gymnastics + weightlifting + strength Strength

    AM: 25 min
    Running
    4 km
    HR 135/151
    6.26 min/km

    PM: 135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 20x1

    2.WL
    A. Lifting warm up: Muscle snatch + Snatch balance
    3x3+3 @ light weight
    - 15 15 25 kg

    B. Every 2.5 min:
    Snatch from ground
    2x3 @ 42.5 kg
    2x3 @ 45 kg
    1x3 @ 47.5 kg

    3.Strength
    A. 4 sets:
    Ring dips + Hold at bottom 4 x Tough + Max
    - 7+15, 6+15, 5+15, 4+15 s.
    8-12 Seated DB Press
    - 20 lbs

    B. Core
    - Not done

  • Total workouts of the week Workout

    Rest day, total workouts of the week 10 hours, x 6
    Week 1/3

    Strength & conditioning
    Metcon x 3
    Aer x 2 - 95 min
    BB x 1
    Squat - 1705 kg

    Gymnastics
    MU - 35
    BMU -
    BFLY - 85
    BCTB - 20
    HSW -

    Recovery
    Sleep 2/7
    Avg. 23:00
    Avg. 7 h 40 min
    EA. 40 kcal/FFM

  • COOL DOWN Workout

    3-6 rounds of body flow video

  • Bench press 10-9-8-7-6-5-4-3-2-1 Strength

    Penkkipunnerrus
    Toistot 10-9-8-7-6-5-4-3-2-1

  • Press method Antikainen wk4 Strength

    Strict Overhead Press 1x90%+5x5x75%

  • THE START Workout

    21-15-9:
    *Muscle snatch 35 kg
    *GHD
    *Ring dips
    *Pull-ups

  • 4/13/20 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(30)

    Deck of cards-run through the entire deck.
    If you do not have cards then 15-1 digression

    hearts-kb swings
    spades-burpees
    diamonds-tuck jumps
    clubs-sit ups

    Finisher
    15 side plank punch through per side
    1:00 pigeon per

  • Run spring run Workout

    Juokse lenkki