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

  • alina.tuduran Workout

    Frumos

  • Tisdag 6/11 2018 Workout

    C: For time
    30 CTB/pull ups/strict pull ups
    or
    3x10 feet assisted pull ups

    B: ”Annie”
    50-40-30-20-10
    DU
    Situps

  • Ring MU Workout

    Ring mu- treeniä.
    5 kierrosta:
    Askelkyykkykävely 10m 35kg
    HSPU 5

  • Total workouts of the week Workout

    Rest day, total workouts of the week 5 hours, x 4
    Deload week
    Sick/rest 2.-4.11.2018

    Metcon: ma
    Aer: ke, 50 min
    Squat: -
    Gymnastics:
    CTB - 20
    Pull up -
    TTB - 20
    HSPU - 30
    MU - ma 15
    BMU -
    Bfly - ti
    HSW - ma, ti, ke

    Sleep: 5/7
    Avg. time to bed: 22.40
    Avg. time asleep: 8 h 8 min
    Avg. energy availability 43 kcal/FFM (6 days)

  • Metcon Workout

    • For Time of:
    One-Arm DB Squat Snatch Dx (22.5Kg) 15 reps
    One-Arm DB Squat Snatch Sx (22.5Kg) 15 reps
    Double DB Overhead Walking Lunges (2X22.5Kg) 35 reps
    One-Arm DB Squat Snatch Dx (22.5Kg) 12 reps
    One-Arm DB Squat Snatch Sx (22.5Kg) 12 reps
    Double DB Overhead Walking Lunges (2X22.5Kg) 25 reps
    One-Arm DB Squat Snatch Dx (22.5Kg) 9 reps
    One-Arm DB Squat Snatch Sx (22.5Kg) 9 reps
    Double DB Overhead Walking Lunges (2X22.5Kg) 15 reps

  • Aerobic work + gymnastics + strength Strength

    AM: 70 min
    A. 20+20+20 min
    - Ski + Bike + Row
    - Rest 1 min bs.
    - Ski avg. 2.39.2/500 m, 133/146
    - Bike avg. -, 127/137
    - Row avg. 2.25.4/500 m, 142/150
    - Total avg. 134/150
    B. 10 min mobility work

    PM: 110 min
    Warm up EMOM 12 + 20 m HSW
    - HSW PR 5 m UB! :)
    1.Gymnastics
    A. Butterfly pull up practice 10-15 min
    - Practice sets: 7 8 reps
    - Practice sets, jump from ground: 4 4 5 6 6 6 8 reps

    B. Every 2 minutes for 16 minutes:
    10 Cal bike + 5 Butterfly pull ups
    - Total of 94 butterfly pull ups

    2.Strength
    A. Push press
    15 min to find days 5RM

    B1. Strict Handstand push up 3 x AMRAP w/ Abmat - 3 2 2 reps
    B2. Barbell bent over row 3 x 10 - 40 42.5 42.5 kg
    - Alternate movements, rest 60 s between movements

  • Gymnastics + strength Strength

    130 min
    Warm up EMOM14 + 18 m HSW
    1.Gymnastics: Ring MU Practice for 60 min
    A. Technique drills
    - Kipping drills w/ towel between feet
    - Hips to rings
    - Turn with band
    B. Ring muscle up
    - Total of 20 attempts, 13 x 1 muscle up + 7 fails

    2.Strength
    A. Front squat 3x3@ 77%, tempo 05X1
    - 3 High box squat jumps (boxihyppy kyykyn kautta) after sets
    - Rest as needed
    77 % = 67.5 kg, scaled to 65 kg

    B. 3 sets of:
    15-20s Bottom of Dip hold
    30+30s One legged GHD Back ext hold
    8 Strict chest to rings (false grip)

  • Row Workout

    7 min row, 2 min AB, 6 min row, 2 min AB, 5 min row, 2 min AB, 4 min row, 2 min AB. Row at or slightly faster than 5k PR pace, AB is active recovery, just keep the bike spinning.

  • Push Jerk 1RM Strength

    Push Jerk 1RM

  • Clean & Jerk Strength

    Find 3RM 2RM 1RM