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

  • Punttitunti, alakroppa toukokuu, viikko 3. takakyykky Strength

    Takakyykky x 2 x 6 sarjaa

    Arvioi takakyykky 2 RM ja suorita 6 sarjaa 5 kg korotuksilla. Aloita harjoitus vähän kevyemmin, että pystyt suorittamaan 6 sarjaa todennäköisemmin.

    Esim. takakyykky 125 kg 2 RM olisi 95 kg, 100 kg 105 kg, 110 kg, 115 kg ja 120 kg.

  • HOME WORKOUT 190520 #1 Strength

    CLEAN & JERK

    8x3 Single arm DB Squat Clean & Split Jerk (L+R)
    Rest 2min btw sets

  • Main site Friday 200410 Workout

    10 rounds for time of

    ♀ 35-lb. DB ♂ 50-lb. DB

    Share your at-home modifications and times in comments.

  • 5/18/20 Workout

    Warm up(10)
    10 jax
    10 heels to rear
    10 single leg deadlift
    10 reverse lunge
    10 plank to bridge
    10 lunge
    10 pik n grass
    100m run
    :30 pigeon

    WRK(16)
    WRK 3:00 Rest 1:00 x4
    10 sumo dead high pull w/kb,db,barbell
    10 half burpees(chest to floor to squat position-no stand)
    10 toe to pole, or leg raises

    Finisher
    100 cross crunch
    1:00 hamstring stretch

  • Watt bike 10k Workout

    Watt bike 10km

  • Gymnastics + strength Strength

    125 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 4x1
    - MU 11x2
    - MU x 26

    2.BCTB
    - Bfly x 10
    - BCTB x 15 (singles)

    3.Strict HSPU capacity
    3 rounds:
    15 s Max effort Box Pike HSPU
    45 s Shoulder presses w/ a stick
    - 3 rounds with no break, Rest 3 min and repeat for another set of 3 rounds
    - Feet on box: 5 4 4 5
    - Knees on box: 5 5

    4.Strength
    5 sets:
    TE Strict Pull ups - 10 9 8 7 7
    5 Weighted Stationary dips - 5 kg

    5.Core
    2 Sets:
    10+10 side plank raises
    15 v-ups
    20 hollow rocks
    30 side heel touches

  • Rest day Workout

    Rest day
    60 min massage

  • Gymnastics + conditioning + strength Strength

    125 min
    Warm up for 15 min

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

    2.Box squat
    A. Build to RPE 8 set of 5
    - 50 70 90 100 kg

    B. 4x5 @ top weight
    - 100 kg

    3.Metcon
    Every 2 minutes for 7 rounds:
    3 Heavy Devil's press - 2 x 15 kg
    8 Cal ski-erg
    3 Heavy Devil's press
    - Times: 1.22, 1.20, 1.20, 1.20, 1.20, 1.21, 1.23
    - HR: 175/186

    4.Accessory
    3 sets:
    10+10 Single leg Glute bridge
    10+10 Single leg Seated knee extensions

  • Aerobic work + gymnastics + weightlifting Strength

    AM: 40 min
    PK2-VK1
    2 min run/1 min walk
    6.45 km, 6.14 min/km
    HR 140/170

    PM: 140 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 6x1
    - MU 12x2
    - MU x 30

    2.WL
    A. Snatch 2 RM

    B. Segmented Snatch deadlift
    5x3 @ 100-105 % of max Snatch
    - 52.5 kg

    3.Strength
    5 sets:
    8 Three point DB Row - 35 35 45 45 45 lbs
    8-12 DB Bench press - 12x30 12x30 12x30 8x35 8x35 lbs

  • Total workouts of the week Workout

    Rest day, total workouts of the week 13 hours, x 8
    Week 2/3

    Strength & conditioning
    Metcon x 2
    Aer x 3 - 170 min
    BB x 2
    Squat - 2250 kg

    Gymnastics
    MU - 55
    BMU - 20
    BFLY - 70
    BCTB - 55
    HSW -

    Recovery
    Sleep 4/7
    Avg. 23:00
    Avg. 8 h 00 min
    EA. 41 kcal/FFM