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

  • Row, Handstand Pushups and ropeclimbs Workout

    For time

    5 Rounds

    • 20 Cal Row
    • 5 HSPU
    • 2 Legless ropeclimbs

    Straight into 5 Rounds

    Times to beat

    Beginner athlete: 37:31
    Average athlete: 31:45
    Advanced athlete: 26:01
    Elite athlete: 20:15
    Regional athlete: 17:57

  • JamppaJumppa Workout

    3 Rounds:
    10 x Ball Wall
    10 x T2B
    10 x DB Squats (touch floor)
    10 x Box Jumps
    10 x Pull Ups
    30 x Speed Steps
    For quality

  • 8.2.2019 Workout

    For time:
    60 Kb swing 32/24kg
    14 HSPU
    40 KB swing 32/24kg
    12 HSPU
    20 KB Swing 32/24kg
    10 HSPU

  • Strength Strength

    • 5-5-5-5 of:
    BB Deadlifts
    5 @ 9 RPE
    70% 1RM 5 reps
    75% 1RM 5 reps
    80-85% 1RM 5 reps
    70-75% 1RM 5 reps

  • MAKIA HIIT 2M3 Workout

    4 liikettä / 4 kierrosta / työaika 30 sekuntia / lepoaika 30 sekuntia

    Tee liikkeitä 30 sekuntia ja pidä sitten 30 sekunnin lepo, jonka jälkeen siirry seuraavaan liikkeeseen. Toista koko neljän liikkeen sarja neljä kertaa.

    LIIKKEET:
    1. vuorikiipeilijä
    2. askelkyykky vuorojaloin
    3. kevennetty linkkuveitsi
    4. 1/2 yleisliike

  • Gymnastics + strength Strength

    140 min
    1.Warm up
    - Rowing & mobility
    - Squat warm up

    2.Gymnastics
    A. HS/HSW practice for 25 min

    B. BMU practice for 40 min
    - 2 3 3 4 3 3 5 2 3
    - Total of 28 BMU

    3.Strength
    A. Back squat
    - 5 x 6 @ 70 - 74 %

    B. Accessory
    - Hip thrust 3 x 10 x 60 kg
    - Hamstring machine 3 x 10 x 5 kg
    - Side leg raise w/1 s. pause at top 3 x 15/s.

  • Rest & active recovery Workout

    Wednesday
    Rest day
    Active recovery: 40 min walking

    Thursday
    Rest day

  • Total workouts of the week Workout

    Rest 2.-3.2.2019

    Total workouts of the week 9 h, x 6
    Metcon: ma, ti, ke, to
    Aer: ma, ti, ke, to, pe, su = 3 h 30 min
    Squat: -

    Gymnastics:
    CTB -
    Pull up - 65
    TTB -
    HSPU -

    MU -
    BMU -
    Bfly -
    Bfly CTB -
    HSW -

    Sleep 4/7
    Avg. tt. bed 22.25
    Avg. t. asleep 7 h 50 min
    Avg. EA 43 kcal/FFM

  • Gymnastics + conditioning Workout

    105 min
    Warm up + HSW practice - 5 m.

    1.Gymnastics
    A. Bfly CTB practice for 20 min
    - Box 3 x 10
    - Singles
    - Kip swing + CTB 3 x 3+3

    B. Bfly pull up practice for 10 min
    - 8 8 9 7 = 32 reps

    C. BMU practice for 15 min
    - 1 1 2 2 2

    2.Conditioning
    A. EMOM32 (4 rounds):
    1) BMU - 2 2 3 4
    2) 6 + 6 walking lunge w/DB 2 x 15 kg
    3) 12 cal row
    4) 6 + 6 single arm OHS w/DB 25 lbs
    5) 8 TTB
    6) 12 cal run
    7) 6 kip. HSPU
    8) 12 cal AB
    HR 161/176

  • Gymnastics + strength Strength

    140 min
    Warm up for 20 min + 10 m HSW

    1.Gymnastics
    A. MU practice for 65 min
    - RS 4 x 8
    - TWB 3 x 3
    - HTR 4 x 1
    - MU 8 x 1
    - MU + HTR 3 x 1+1
    - Total of 11 MU

    2.Strength
    A. Back squat
    - 5 x 5 w/ 1 s. pause at bottom

    B. Accessory
    A. 3 sets:
    - Staggered stance RDL 8/side 40 45 45 kg
    - Reverse hyper 15 x 30 kg