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

  • Powerbuilding dag 5 Workout

    Rowing/running 5x1km vila 1minut mellan varje intervall

  • Deadlift Strength

    4x10
    85%

  • Back squat Workout

    4x7 85%

  • Alternative A Workout

    Aerobic endurance for 60-90min:

    40-60min HR 55-65% (wattbike, outdoor biking, bike erg, row)
    20-30min HR 65-75% (running, ski erg, rowing, biking)

  • Lördag 30/3 2019 Workout

    Partner WOD
    8min amrap
    8 DB power clean
    8 DB farmer carry reverse lunges
    2min rest
    8min amrap
    8 DB push press
    8 DB farmer carry reverse lunges
    *Partner 1 performs a full round while partner 2 holds plank position.

  • Clean&Jerk setti Strength

    Clean&Jerk 3x2+2, 2x1+2, 7x1+2

  • Power snatch + snatch 5x1+1 Strength

    Power snatch + snatch 5x1+1

    Kevyesti

  • Total workouts of the week Workout

    Rest day, total workouts of the week 17 hours, x 8

    Metcon: ma, ti, ke, pe, la
    Aer: ti, to, 50 + 35 = 85 min
    Squat: 3130 kg
    BB: ke, la

    Gymnastics:
    CTB - 20
    Pull up -
    TTB - 50
    HSPU - 70

    MU - ma, ke, pe 33
    BMU - ke, la 33
    Bfly - 130
    Bfly CTB - ti
    HSW - 44 m.

    Sleep 1/7
    Avg. t. asleep 7 h 30 min
    Avg. tt. bed 22:25
    EA 42 kcal/FFM

  • Gymnastics + Hard routine Strength

    40 + 165 min
    Warm up for 10 min
    1.Gymnastics
    A. BMU practice for 20 min
    - 10 x 1
    B. Bfly pull up practice for 5 min
    - 6 5 5 10

    Hard routine
    1.Warm up for 20 min

    2.Strength
    A. Back squat 5 x 4

    B. 4 rounds:
    4 negative pull ups - 8 sec. down
    4 strict negative HSPU - 4 sec down, 24" box
    Rest 90 s. btw. sets

    3.Conditioning
    A. EMOM30
    1) 10 cal row
    2) 6 burpee over DBs + 30 DU > 20 DU
    3) 6 burpee over DBs + 8 DB thrusters @ 35 lbs > 6 @ 30 lbs

    4.Accessory
    A. 4 x 10 barbell row - 35 30 25 20 kg

    B. 4 x 10 side lateral raises - 10 lbs 2.5 2 1.5 kg

    C. EMOM7: abs

    D. 3 x 8 bicep curl with barbell

    E. Bicep curl with DBs - 6 x 25 8 x 20 12 x 15 lbs

  • Gymnastics + weightlifting + conditioning Strength

    150 min
    Warm up EMOM14 + 6 min mob.
    1.Gymnastics
    A. RMU Practice
    - Drills: RS, TWB, HTR
    - MU 7 x 1
    - MU assisted 3 3 2 2
    - Total of 17 MU

    2.WL
    A. Every 20 s. for 10 minutes:
    Power Clean and Jerk @ 4 RM Power clean weight - 55 kg
    - Harjoitellaan raskaiden ykkösten tekemistä ”jätkäntyöntönä”, eli työntö suoraan rinnallevedon vastaanotosta

    3.Conditoning
    A. HS Walk practice for 10 min

    B. Every minute on the minute for 12 minutes:
    Even: 14-18 Wall balls @ 14 lbs - 14
    Odd: Unbroken HS Walk
    - 2.2, 0, 1.4, 1.8, 3.1, 2.8 m.

    4.Accessory
    4) 4 x 6-10 False Grip Foot Elevated Ring Rows - 8 7 7 6
    B) 4 x 6-10 Stationary Dips - 8 6 6 7
    C) 4 x 8 Supinated Lateral DB Raises - 1.5 kg
    - Alternate movements, rest 90 s. between-