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

  • For time Workout

    Work 2min. / Rest 2min.:

    50 Devil’s Press (2x22.5/15kg)

    • Start every 2min. work with a Row or Bike 12/9 cal (Buy in) And then... Max Devil’s Press

    (Max 6 rounds)

    • Ohjeistus:
    • Suorita 50 Devils pressiä mahdollisimman nopeasti.
    • Joko tempauksella tai rinnalleveto + työntö.
    • Työskentele aina 2min. ja lepää 2min.
    • Jokainen 2min. alkaa aina 12/9 cal (Buy in) soudulla/pyörällä, jonka jälkeen loppu aika tehdään Devils pressejä.
    • Tulos on kokonaisaika, kun 50 toistoa tulee täyteen tai toistomääriä, mikäli ei ehdi loppuun saakka.
    • Suorita maksimissaan 6 kierrosta.
    • Skaalaa tarvittaessa kuromat/toistot.

  • Warm up Workout

    1min. Row/Bike (Easy)

    2 rds:
    9-12 Air squats
    5-7 Push ups

    45s. Row/Bike (Moderate)

    2 rds:
    3 DB deadlift
    3 DB Hang Power clean
    3 Press/Jerk

    30s. Row/Bike (Hard)

    1-2 rds:
    3-5 Devils press

    Mobility...
    (btw warm up sets)

  • BBC Weightlifting - Clean & jerk Workout

    Build up to a heavy set of power clean + squat clean of the day.
    - 2 x same weight
    - Heavy, but fast!
    - Use 15-20 minutes.

    Jerk from rack, 5 sets of 5 - moderate to heavy weight.
    - Rest 2:00 minutes between sets.

    3-4 Rounds of:
    5+5 1-arm sotts press / arnold press
    5+5 Windmills, 10s stop at bottom
    5+5 OH Weighted split squat*

    *Splitti squatissa ota saksauksen catch asento ja tee siitä kyykky alas siten, että takajalan polvi osuu maahan ja ojennu ylös. Pyri puskemaan etujalalla vastaan, ettei polvi valuisi liiaksi nilkan yli.

  • Total workouts of the week Workout

    Rest day, total workouts of the week 13 hours, x 7
    Week 3/3

    Strength & conditioning
    Metcon x 2
    Aerobic work x 2 - 65 min
    Upper body strength x 1
    Squat - 1200 kg

    Gymnastics
    MU - 80
    BMU -
    BFLY - 55
    BCTB - 70
    HSW -

    Recovery
    Sleep, 8+ hrs/ week - 2
    Avg. time to bed - 22:55
    Avg. hours asleep - 7 h 40 min
    Avg. 2840 kcal/day

  • Gymnastics + weightlifting Strength

    105 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 14x1 + 3x2
    - MU x 20

    2.WL
    A. Power Snatch + Low hang snatch
    - Build to 1+1 @ RPE 8

    B. Snatch pull to hold
    - 3x3 @ 90-100 % of max Snatch
    - 57.5 kg

  • Rest day Workout

    Rest day

    50 min massage
    50 min sup boarding

  • Gymnastics + strength Strength

    135 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 20
    - BCTB x 35 (singles)

    2.Push press + Push jerk + Split jerk
    - 3x1+2+2 @ medium weight
    - 45 kg

    3.Back squat
    3x3 @ RPE 7

    4.Strength accessory
    3 sets:
    TE Strict Wide grip pull ups (RiR 2) - 10 9 8
    15 DB Lateral raises - 10 lbs
    20 Banded tricep extensions

  • Gymnastics + aerobic work Workout

    110 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 5x1 + 10x2
    - MU x 25

    2.Aerobic work
    30-40 min for Quality:
    1000 m Bike
    Then 3 rounds of:
    5 KB Jefferson's curls
    5+5 Quadruped Shoulder CARs
    15+15 s. Side star plank
    Then:
    500 m Row
    Reps: 2 rounds + 1000 m + 2 rnds + 5 JC

  • 8/20/40 Assault Bike HIIT Workout

    8 rounds of:
    20s full throttle
    40s easy

    on an assault bike

  • Endurance WOD Workout

    40 minute ladder:
    3 med ball cleans
    3 push ups
    150 m row or ski
    6 med ball cleans
    6 push ups
    300 m row or ski
    …