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

  • Söndag smörrebrød Workout

    25 min emom

    1 min bike
    2 min snatch x 8 (45kg)
    3 min thruster x 8 (45kg)
    4 min farmer walk (120kg)
    5 min rest

  • 6 x 2 power clean + 1 push jerk Strength

    6 x 2 power clean + 1 push jerk

  • Assault bike, carry and toe to bar Workout

    30 min amrap

    • 30 cal Assault bike
    • 20m front rack carry 2x22,5kg dumbbells
    • 10 T2b

  • KosSki Workout

    10 rounds go every 2:30 min

    15/12 cal ski
    5/5 DB Hang C&J 50lb/35lb
    5 ring dips / 5 c2b *

  • Total workouts of the week Workout

    Rest day

    Total workouts of the week 10 hours, x 6
    Deload week

    Metcon: pe, la
    Aer: ti, ke, to - 2 h 45 min
    Squat: -

    Gymnastics:
    CTB -
    Pull up - 20
    TTB - 95
    HSPU - 60

    MU - 23
    BMU - 39
    Bfly - 115
    Bfly CTB -
    HSW - 25 m.

  • Total workouts of the week Workout

    Rest day

    Total workouts of the week 16 hours, x 8
    Metcon: ma, ti, pe, la
    Aer: ti, to - 1 h 40 min
    Squat: 2075 kg
    Gymnastics:
    CTB -
    Pull up -
    TTB - 15
    HSPU - 75

    MU - 37
    BMU - 12
    Bfly - 110
    Bfly CTB - 1 harjoituskerta
    HSW - 43 m

    Sleep 5/7
    Avg. tt. b. 22:20
    Avg. t. asleep 8 h 00 min
    Avg. EA 41 kcal/FFM

  • Hard routine Workout

    100 min
    Warm up for 15 min
    1.Gymnastics
    A. Kipping pull up + butterfly pull up practice
    - 4 sets

    B. Every 90 s. for 5 total sets:
    - 4 kip pull up + 3 bfly x 2
    - 3 kip pull up + 2 bfly x 3

    2.Conditioning
    6 x 3 min on : 2 min off
    A. 15 cal bike
    5 BMU
    Max reps burpee box jump over
    Reps: 13 12 12 = 37

    B. 15 cal bike
    12 TTB
    Max reps hang power clean @ 40 kg
    Reps: 15 17 19 = 51
    Total of 88 reps
    HR 158/179

    3.Strength
    A. 3 sets, rest 1 min between supersets
    10 x Barbell bent over row - 30 kg
    8 x ring push up

    B. EMOM7 - abs

  • 10 min emom Strength

    10min emom
    2 hang squat clean 75-80% of daily max

  • Gymnastics + weightlifting + conditioning Strength

    140 min
    Warm up for 25 min
    1.Gymnastics
    A. RMU practice for 40 min
    - RS
    - TWB
    - HTR
    - 2 swing + 1 MU x 9 reps (+ 3 attempts)
    - Total of 9 MU
    B. HSW practice for 5 min
    - 10 m.

    2.WL
    A. Power clean and jerk
    2+2 up to 70% effort

    3.Gymnastics/conditioning
    A. Butterfly practice
    - Focus in the beginning of the set
    - 7 3 3 3 5 reps

    B. 16 min EMOM:
    1) Butterfly pull up ( rpe 8) - 11 9 9 10
    2) 30 Double unders
    3) Kipping Handstand pushup (rpe 8) - 9 7 7 7
    4) 10 Burpees (”Palauttava” tempo)

    4.Accessory
    A. 3 sets:
    5+5 Push up T
    8 Quadruped serratus rock backs
    20 Banded pull aparts

  • Aerobic work Workout

    50 min
    1 min run/1 min walk for 50 min
    7 km
    118/152
    7.13/4.58 min/km