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

  • Weekly Update 14 Workout

  • Muscle & Power, YV1 Strength

    Bench press
    - 12 reps with narrow grip
    - 12 reps with wide grip
    - 12 reps with normal grip
    - 10 reps with normal grip
    - Add weight for every set

  • More core Workout

    10-20-30-40-50
    Alternate toe tap
    Swimmer kicks
    Backs

  • 1.4. Mon Workout

    36 min
    2-3 hlö ryhmät

    3 min assault bike
    3 min sledge push, you go/I go
    3 min AMRAP: 8 DB snatch + 12 T2B
    3 min rest

  • 3/29/19 Workout

    Warm up(0:00-8:00)
    3rds
    20 heels to rear
    10 in and outs
    20 jax

    Mobility(8:00-12:00)
    1:00 min child's pose
    1:00 min chest opener

    Fittrain Intervals(20)
    :25 on/:35 off x5
    cal row
    bench press
    rope slams
    bird dog pose

    Opt(12)
    5x3 box squat
    3x8 db fly's
    5x5 glute ham raise

    Finisher
    50 slow bicycles
    1:00 min chest opener
    1:00 min quad stretch

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 7

    Metcon: ke, la
    Aer: ma, ti, to, pe = 3 h 50 min
    Squat: -
    BB: -

    Gymnastics:
    Pull up -
    CTB - 90
    TTB - 60
    HSPU - 60

    MU - ma, pe - 24
    BMU - ke - 10
    Bfly - 235
    Bfly CTB - la
    HSW - 55 m.

    Sleep 5/7
    Avg. tt. bed 22:25
    Avg. t. asleep 7 h 55 min
    EA. 43 kcal/FFM (FFM = 53.3 kg)

  • Gymnastics + Hard routine Workout

    25 + 130 min
    Warm up for 10 min
    - 30 TTB + 20 HSPU
    1.GS
    A. HSW practice for 5 min
    - 15 m.
    B. Bfly pu practice for 10 min
    - 30 reps

    Hard routine
    1.Warm up for 15 min

    2.GS
    A. CTB & butterfly pull up practice for 25 min
    - Drills
    - 15 CTB
    - 25 bfly pull up

    B. EMOM12:
    1) CTB - 8 8 8 8 8 8
    2) 6 STOH - 45 kg

    3.Conditioning
    8 x 3 min on : 2 min off
    A. 10 power clean @ 50 kg + 8 cal run > 45 kg
    Reps: 7 rounds + 4 power clean

    B. 16 DB snatch + 12 box jump overs > 35 lbs
    Reps: 10 rounds + 11 DBS

    4.Accessory
    A. Abs

  • Gymnastics + weightlifting + aerobic work Workout

    160 min
    Warm up EMOM10 + 10 min mob.
    - 30 bfly

    1.GS
    A. MU practice for 60 min
    - Drills: RS + TWB + HTR
    - MU assisted (suoralla lähdöllä) 9 x 1
    - MU (suoralla lähdöllä) x 1 + 4 attempts
    - Total of 10 MU

    2.WL
    A. KB snatch practice for 10 min

    B. Power snatch - Build to 70% effort double.
    25 25 30 35 37.5 40 42.5

    -continue from last weight-

    C. Power clean - Build to 70% effort double
    42.5 45 50 55 60

    3.Aerobic work
    A. For 40 min:
    5 min Row - 2.25/500 m
    5 min Ski - 2.38/500 m
    HR 136/145

  • Gymnastic strength Workout

    • For Time:
    Ring Muscle Ups 15/12 reps
    1:00 rest
    Ring Muscle Ups 12/9 reps
    1:00 rest
    Ring Muscle Ups 9/6 reps

  • 20min amrap: SkiErg / kk c&j / AssaultBike / kk etukyykky Workout

    20min amrap:

    • 10cal SkiErg
    • 10 kahvakuularinnalleveto ja työntö (N 2x12kg / M 2x16kg)
    • 10cal Assault Bike
    • 10 kahvakuulaetukyykky (N 2x12kg / M 2x16kg)