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

  • Peruskestävyys & kehonhuolto/jooga Workout

    10 min. Row
    15 min. Bike
    5 min. Ski

    Rullailu etu- taka-ja sivureidet + pakarat

    Jooga 45 min Tri-dosha sarja

    Venyttelyä

  • Row and burbee Workout

    21-15-9
    Row
    Over row burbee

  • PK Sunnuntai Workout

    200 cal C2 bike
    200 cal ski erg
    200 cal assault bike
    200 cal row

    HR range 140-150/min

  • Extra Credit 13-10-2019 Workout

    AMRAP 5:
    Glute Bridge (BW on Floor) x 15
    Banded Facepull-aparts x 15

  • Total workouts of the week Workout

    Rest day, total workouts of the week 10 hours, x 6

    Strength & conditioning
    Metcon x 2
    Aer x 2 - 90 min
    BB -
    Squat 1655 kg

    Gymnastics
    MU - 20
    BMU - 20
    BFLY - 145
    BCTB - 25
    HSW - 55 m

    Recovery
    Sleep 6/7
    Avg. 22:30
    Avg. 8 h 15 min
    EA 39 kcal/FFM

  • Hard routine Strength

    120 min
    Warm up for 10 min

    1.Clean pull + low hang clean
    1+1 for The Day

    2.Gymnastics
    EMOM16
    1) Legless rope climb - 8 x 1
    2) HS walking - to wall 8 x 2+2 m

    3.Metcon
    20 min Amrap:
    15 Power cleans 42.5/30
    15 Chest to bar - butterfly pull up
    50 DU
    15 Push ups
    20/15 cal Run
    Result: 3 rounds + 30 reps
    HR 170/179

    4.Core
    EMOM7: abs

  • Gymnastics + weightlifting Strength

    135 min
    Warm up + COS 15 min
    - Bfly 20

    1.MU
    - Drills
    - MU+CTR 2 x 1
    - MU 9 x 2
    - MU x 20

    2.Jerk practice
    A. Jerk balance
    - 4 x 5
    - 15 15 25 25

    B. Split jerk
    - Triples

    3.Front squat
    - 4x3 @ 85% effort
    - 40 50 60 65

    4.Accessory
    3 sets:
    10 m Quadruped crawl
    10 Prone thoracic extensions
    6+6 Pallof press
    - Slow and controlled

  • Swimming Workout

    Active recovery
    60 min swimming

  • Gymnastics + aerobic work Strength

    110 min
    Warm up + COS 20 min

    1.HSW
    - Walk to wall 10 x 2 m

    2.MU strength
    - Top of dip hold: Accumulate 60-90 s -90
    - Bottom of dip hold: Accumulate 45-60 s - 60
    - Muscle up positional pause drill: 4-5x3-5 - 4x3
    - Strict muscle up - 2x1 + 4x2

    3.Back squat
    3x5 @ 75% effort
    - Rest as needed-

    4.Aerobic work
    30 min of:
    90 s erg - assault bike
    8+8 Crab reaches
    90 s erg
    8 Reverse snow angels
    90 s erg
    8+8 Reverse lunge to knee lift

  • Gymnastics + weightlifting Strength

    120 min
    Warm up + COS 20 min

    1.HS practice
    - HS Body tightener 3-4x10 s hold
    - Body tightener to Wall walk: 3-4x3
    - Free standing HS Hold - forearms against block x 3

    2.BMU
    - Drills
    - BMU 3x1 + 7x2 + 3
    - BMU x 20

    3.BFLY + BCTB
    - Bfly 35
    - BCTB + kip swing 4+4 x 6

    4.Power clean
    - Build to challenging but snappy triple
    25 25 30 35 40 45 50 52.5

    5.Romanian deadlift
    4x5 @ Light weight and slow tempo
    50 50 50 50