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

  • Gymnastics + weightlifting + strength Strength

    150 min
    Warm up 10 min

    1.HSW skill

    2.1 ¼ Front squat
    Build to challenging set of 3
    25 35 45 50 55 60

    3.Hang squat clean
    A. Build to heavy set of 5

    4.Strength
    A. 4 sets:
    Staggered stance KB RDL x 10+10 - 12 16 16 16 kg
    KB Front rack step up x 10 - 12 16 16 16 kg
    - Rest 60-90 s. between sets, alternate movements

    5.BFLY pull up
    - 30 reps

    6.Core
    - EMOM7: abs

  • Aerobic work + gymnastics + strength Strength

    AM: 70 min
    1.Aerobic work
    A. Alt. between ergs for 70 min:
    10 min bike
    10 min row
    10 min ski

    PM: 160 min
    Warm up for 15 min
    - 20 m. HSW

    1.MU
    Ring Muscle up practice:
    False grip low amplitude ring swings
    - Accumulate 80 reps
    Ring muscle up
    - 8x1+6x2 - 20 reps
    Bottom of ring dip swings
    - Accumulate 70 reps in sets of 7-10
    Ring support swings
    - Accumulate 60 reps in sets of 8-10
    Front swing pull back
    - Accumulate 50 reps in sets of 6-10
    High amp ring swings with hollow pull to chest
    - Accumulate 40 reps - not done

    2.Push press
    A. 8 RM

    B. 5 sets:
    6 Push presses @ 8 RM weight - 45 kg
    - Rest 30 s.
    6 Pendlay rows @ RiR 2 weight - 45 kg
    - Rest as needed

    3.Core
    A. Accumulate 90 s. of L-sit
    - Rest as needed, then
    B. Accumulate 60+60 s. of Side star plank

  • Rest day Workout

    Rest day at Helsinki

  • Gymnastics + weightlifting + strength Strength

    95 min
    Warm up for 15 min

    1.Ring muscle up practice
    High amplitude ring swings
    - Accumulate 60 swings in sets of 6-8
    Ring muscle up
    - 8x1+2 - 10 reps
    Front swing pull back with transition
    - Accumulate 15-30 reps of: 3 pulls + 1 transition

    2.Clean and jerk
    1 RM

    3.Clean pull
    Not done

    4.Strength
    A. 3 sets
    Stationary dips x Tough (RiR 1-2) - 9 9 9 reps
    DB Prone row x 10 - 30 30 30 lbs
    - Rest 60-90 s between sets

  • Pull-ups, push-ups, and squats (main site Thursday 190919) Workout

    On a 25-minute clock

    As many rounds as possible in 5 minutes of
    10 strict pull-ups, 20 push-ups, 30 squats

    Then, as many rounds as possible in 5 minutes of
    8 strict pull-ups, 16 push-ups, 24 squats

    Then, as many rounds as possible in 5 minutes of
    6 strict pull-ups, 12 push-ups, 18 squats

    Then, as many rounds as possible in 5 minutes of
    4 strict pull-ups, 8 push-ups, 12 squats

    Then, as many rounds as possible in 5 minutes of
    2 strict pull-ups, 4 push-ups, 6 squats

  • Shoulderpress amrap Strength

    Shoulder press amrap @80%

  • 21.9.2019 Workout

    Barbell Thriathlon

    30-20-10
    Thrusters 50/35kg
    Power Clean 50/35kg
    Deadlift

  • C. Conditioning Workout

    10-9-8-...-2-1

    C2b
    Devil presses 2x22.5kg

  • B. Back squats Strength

    4 rounds:

    5 x back squats @80%
    2 min rest

  • A. Hsw conditioning Workout

    3 rfq:

    10 double kb push press @16kg
    7.5 m hsw
    10 double kb snatch