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

  • Aerobic work + gymnastics + conditioning Workout

    AM: 40 min
    1 min run/1 min walk
    5.8 km, 7.00 min/km
    HR 123/152

    PM: 135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 30x1

    2.SHSPU
    A. 8 sets of:
    - (KNEELING) BOX HSPU NEGATIVE x 1, 3s down + 3s hold off floor

    B. ACCUMULATE 40s TOTAL TIME:
    - PUSH UP HOLD

    3.Metcon
    3-4 rounds, faster each round:
    12 Hang KB Snatches @ medium weight - 16 kg
    30 Double unders
    20 m Sandbag walking lunges - 15 kg
    - Rest 90 s between sets
    - Times: 2,03, 1.54, 1.45 ,1.43

  • Total workouts of the week Workout

    Rest day, total workouts of the week 9 hours, x 4
    Deload week

    Strength & conditioning
    Metcon x 2
    Aerobic work -
    Upper body strength -
    Squat - 2450 kg

    Gymnastics
    MU - 55
    BMU -
    BFLY - 120
    BCTB - 85
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 2
    Avg. time to bed - 23:25
    Avg. hours asleep - 7 h 30 min
    Avg. cals/day -

  • Rest day Workout

    Rest day

    At Helsinki 24.-27.7.2020

  • Gymnastics + weightlifting + strength Strength

    150 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 30
    - BCTB x 40 (singles)

    2.WL
    A. Hang Snatch from mid thigh
    - Build to RPE 9 Single for the day

    B. Every minute on the minute for 3-6 sets:
    - Hang Snatch from mid thigh @ 85-90% of todays top set

    3.Back squat
    A. Sets of 5 up to RPE 8.5
    - 55 65 70 75 kg

    B. Working sets
    - 3x5x75 kg

    C. Back squat jumps
    4x3x15 kg

  • Pystypunnerrus istuen-4x6 Strength

    -Selkä tuettuna

  • Aivan perus yläkerta 3 Workout

    A.
    3 sets:
    10 Bench press
    10 KB rows (2xKB)

    B.
    3 sets:
    12 Strict dip
    12 Strict pull-up

    C.
    3 sets:
    10+10 Chest flyes
    10+10 Lateral raises

    D.
    3 sets:
    10+10 DB bicep curl
    15 Push up
    15 Tricep push down

    E.
    CORE
    Tabata: V-ups / Toe touches
    Tabata: Russian twist / Flutter kicks

  • Gymnastics + conditioning Workout

    140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 28x1

    2.SHSPU
    6 sets of:
    - BOX HSPU (KNEELING) x 3, 5 s. down

    3.Metcon
    Every 3 minutes for 5 rounds:
    2-3 Rope climbs - 2
    Tornado Bike @ 80-85% effort - 28 28 28 28 31 cal

    4.Accessory
    A. Accumulate 30 Reverse snow angels
    B. Accumulate 30 Banded pull aparts
    C. Accumulate 30+30 World's greatest stretch

  • Gymnastics + weightlifting + strength Strength

    135 min
    Warm up for 15 min

    1.BCTB
    - BFLY x 30
    - BCTB x 45 (singles)

    2.WL
    A. Lifting warm up: Jerk balance
    - 3x5 @ light weight - 25 30 30 kg

    B. Clean + Push jerk + Split jerk
    - Build to RPE 9 1+1+1 for the day

    C. Every 90 s. for 3-6 sets:
    - Clean and jerk @ 85-90% of top set
    - 57.5 kg

    D. Segmented Clean deadlift
    - 3x5 @ 105-110% of max of C)
    - 65 kg

  • Gymnastics + conditioning Workout

    110 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 22x1
    - MU+HTR 3x1
    - MU 1x2
    - MU x27

    2.SHSPU
    - Not done

    3.Metcon
    3-4 rounds, faster each round:
    300 m Air runner
    20 DB Box step ups - 1x15 kg
    12 Pull ups
    - Rest 90 s. between sets
    - Times: 3.46, 3.31, 3.24, 3.15

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 hours, x 5
    Week 1/3

    Strength & conditioning
    Metcon x 2
    Aerobic work x 1 - 45 min
    Upper body strength x 1
    Squat - 1165 kg

    Gymnastics
    MU - 60
    BMU -
    BFLY - 60
    BCTB - 65
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 3
    Avg. time to bed - 23:05
    Avg. hours asleep - 7 h 45 min
    Avg. 2700 kcal/day