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

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 hours, x 5

    Metcon: ke, la
    Aer: ma, ti - 70 min
    Squat: -
    BB: la

    Gymnastics:
    Pull up -
    CTB -
    TTB -
    HSPU -

    MU - 34
    BMU - 8
    BFLY - 75
    BCTB - ti
    HSW - 95 m.

    Recovery:
    Sleep 4/7
    Avg. 22:10
    Avg. 8 h 00 min
    EA. 38 kcal/FFM

  • Hard routine + strength Strength

    165 min
    Warm up for 15 min

    1.Strength/skill
    A. EMOM10:
    1) 3 TnG squat clean + jerk - 37.5 40 40 40 40 kg
    2) 10 m HSW - 5 5 4 5 4 m

    2.Anaerobic capacity
    6 x 1' ON / 4' OFF
    A.
    8 heavy DB snatch - 35 lbs
    8 box over burpee > 6
    ME bike
    Calories: 4 6 5
    B.
    8 DB thruster 35/50 lb > 25 lbs
    20 DU
    Reps: 1 rnd + 8 T, 1 rnd + 2 DU, 1 rnd + 5 DU

    3.Strength endurance
    Double TABATA alt. (16 x 20 s. ON/10 s. OFF)
    DB curl + press-15 lbs
    L-sit hang

    4.4 sets
    12 Hip thrust - 60 60 60 60 kg
    10 hamstring curls - 10 10 10 10 kg

    5.3 sets
    12 low cable pulley - 35 40 40 kg
    15 side lat. raise - 10 lbs/3 kg
    20 pike leg lifts
    12 sa. DB press - 20 20 20 lbs

    6.3 sets
    3x7 bicep curls 13 kg
    15 v-ups

  • Gymnastics + weightlifting + strength Strength

    150 min
    Warm up for 20 min

    1.HSW
    - 18 m.

    2.MU
    - Skill drills
    - MU 5x1 + 7x2
    - Total of 19 MU

    3.Butterfly pull up
    - 40 reps

    4.Snatch pull + Snatch
    1+2 up to 80 % effort

    5.Accessory
    A. 3 sets:
    Single leg reverse hyper x 10+10 - 20 20 20 kg
    Reverse lunge to knee lift x 8+8
    Ring body saw x 6-12 - 8 8 8
    - Rest 60 s. between movements

  • Rest day Workout

    Rest day

  • Running intervals Workout

    60 min
    Warm up for 20 min
    1.Running intervals
    A. 4x400 m @ 90 s. pace
    - 200 m walk rest between sets - 2.00
    Times: 1.28, 1.30, 1.29, 1.28
    - Rest 4-5 min
    B. 5x300m @ 68 s. pace
    - 150 m walk rest between sets - 1.30
    Times: 1.06 1.06 1.06 1.06 1.06

  • Gymnastics + weightlifting + conditioning Workout

    150 min
    Warm up 20 min
    1.HSW
    - 25 m.

    2.BMU
    - 8 reps

    3.BFLY + BCTB
    - Bfly 40 reps
    - KCTB
    - BCTB

    4.Clean pull + Clean + Hang clean
    1+1+1 up to 75 % effort
    25 30 35 40 45 50 52.5 55 57.5

    5.Aerobic work
    For consistency:
    15 min easy erg - ski 2.29 / 500 m.
    -then-
    3 rounds:
    6+6 Single arm KB Thruster (light) - 16 kg
    6+6 Bird dog (3 s. hold on last rep)
    10+10 Side plank rotations
    -then-
    15 min easy erg - bike 2.19 / 500 m.

  • Gymnastics + aerobic work Workout

    120 min
    Warm up 15 min

    1.GS
    A. HSW 15 min
    - 25 m

    B. Ring muscle up practice 40 min
    - Skill drills
    - MU 5x1 + 5x2
    - Total of 15 MU

    2.Aerobic work
    A. 3 rounds:
    3 min easy Bike
    6-10 False grip ring rows -8
    3 min easy Row
    Tough effort Deficit push ups - 8

    3.Upper body mobility

  • Marja-Leena Workout

    10 rounds:

    10 thrusters
    10 vatsalinkkua

    5 rounds:

    5 leukaa kuminauhan kanssa
    5 dippiä laitteessa

  • Lauantai 13.7. Workout

    Mobility/ Open gym

  • Partner work Workout

    "Team of 2

    4 Rounds for Time
    15/12 cal Row
    8 Power Cleans @50/35kg
    8 Front Squats @50/35kg

    Then

    4 Rounds for Time
    12 Burpee over the box
    8 STOH
    8 Pull up

    Partners change after the end of each round."