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

  • Front squat 3-2 Strength

    Front squat 3-2

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 30 min
    Running
    4.65 km
    6.30 min/km
    HR 135/158

    PM: 160 min
    Warm up for 20 min

    1.HSW
    - 10 m

    2.MU
    A. Drills

    B. MU 12x1

    C. E2MOM: MU 6x2
    - Failed second rep 5/6

    D. Strict MU
    - 5 x 2

    3.Jerk from blocks
    Build to challenging Double

    4. Pause front squat
    A. Build to heavy single
    - 55 65 70 77.5 kg

    B. 3x1 @ 90-95% of max
    - Not done

    5.Accessory
    - Not done

  • Rest day Workout

    80 min massage

  • Strength + rowing intervals Strength

    110 min

    Warm up for 15 min

    1.BCTB
    - Not done

    2.Bench press
    A. 6 RM

    B. 3x4 @ 6 RM

    3.Strength accessory
    5 sets:
    8 DB Incline Bench - 20 20 20 25 25 lbs
    12 Ez-Bar Bicep curl - 15 15 15 15 15 kg

    4.Rowing intervals
    A. 5 rounds:
    3 min/90 s. @ 2:05/500 m
    - Times: 2.04, 2.05, 2.04, 2.04, 2.05
    - Rest 3 min

    B.5 rounds:
    3 min/90 s. @ 2:03-1:59/500 m
    - Times: 2.03, 2.03, 2.03, 2.03, 2.02
    - HR 162/185

  • Gymnastics + strength Strength

    140 min
    Warm up for 20 min

    1.MU
    A. Drills

    B. MU 10x1

    C. MU+CTR 2x1+1

    D. MU 5x2

    Total of 22 MU

    2.Back squat
    A. 4 RM

    B. 2x4 @ 90% of max

    3.Snatch pull on riser
    3x5 @ 100-105% of Snatch record
    - 3x5x57.5 kg

    4.RMU Accessory
    Every 90 s. for 3 rounds:
    1) Ring push ups - 10 9 8
    2) Ring support Swings - 12 12 12
    3) Roman Chair L-lift - 12 11 10

  • Aerobic work Workout

    40 min
    Aerobic work: easy bike
    HR 119/146
    Avg. 2.25/1000 m

  • Total workouts of the week Workout

    Total workouts of the week 15 hours, x 9
    Week 2/3

    Strength & conditioning
    Metcon x 1
    Aer x 2 - 70 min
    BB -
    Squat - 1280 kg

    Gymnastics
    MU - 15
    BMU -
    BFLY - 50
    BCTB - 25
    HSW -

    Recovery
    Sleep 1/7
    Avg. 22:25
    Avg. 7 h 20 min
    EA. 40 kcal/FFM

  • Speedsters weightlifting camp Workout

    AM: 105 min
    Lajiharjoitus 4: Tempaus

    PM: 95 min
    Lajiharjoitus 5: Rinnalleveto ja työntö

  • Speedsters weightlifting camp Workout

    AM: 105 min
    Lajiharjoitus 2: Nostorytmi ja raakanostot

    PM: 165 min
    Lajiharjoitus 3: Allemenot ja lajispesifiä liikkuvuusharjoittelua

  • Aerobic work Workout

    25 min
    Running
    4 km
    Avg. 6.26 min/km
    HR 134/155