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

  • Gymnastics + weightlifting + strength Strength

    160 min
    Warm up EMOM14 + 15 m HSW
    1.Own skill
    A. MU drills for 20 min
    B. E2MOM: muscle up
    - 16 x 1
    - 1 x 2
    - Total of 18 MU
    C. Butterfly pull up practice for 15 min
    - Practice sets: 8 x 6-8 reps

    2.Weightlifting
    A. Build to heavy: Hang power clean + Push press + Push jerk

    B. Low hang clean pull 3 x 5 @ 100-105% of max of A)
    3 x 5 x 57.5 kg

    3.Strength
    A. Front squat 3 x 1 @ 90% - 3 x 1 x 79 kg
    - Rest as needed

    4.Accessory
    - Pallof press 3x10/puoli
    - Single leg glute bridge 3x10/puoli

  • Aerobic work Workout

    90 min walking
    99/128

  • Gymnastics + strength Strength

    130 min
    Warm up EMOM12 + 15 m HSW
    1.Own skill
    A. BMU practice for 20 min
    - 2 3 3 3 3 4 = 18 reps
    B. Butterfly pull up practice for 30 min
    - 14 sets of 5 - 8 reps

    2.Gymnastics
    (Max set strict pull ups - not done)
    - Rest 3 min-
    Max set strict HSPU (abmat) - 5 reps
    - Rest 15 s-
    Max set kipping HSPU - 12 reps

    3.Strength
    A. Bench press 5 x 3 @ 30X1 tempo
    - Build to heavy

    B. 3 rounds:
    Bent over row x 10
    - 35 37.5 37.5 kg
    DB Z-Press x 8
    - 20 25 25 lbs

  • Total workouts of the week Workout

    Rest day, total workouts of the week 15 hours, x 8

    Metcon: ma, la
    Aer: ke, to, 60+80 = 2 h 20 min
    Squat: 810 kg

    Gymnastics:
    CTB -
    Pull up 45
    TTB 45
    HSPU 85

    MU ma, ke, pe 32
    BMU ke, la 28
    Bfly ti, pe, la
    HSW ma, ti, ke, pe

    Sleep 4/7
    Avg. time asleep 7 h 54 min
    Avg. time to bed 22.30

  • Rowing intervals + gymnastics + strength Strength

    AM: 40 min
    A. Rowing technique drills
    B. Main set: 28 min Row
    0-7 @ 18 s/m
    7-13 @ 20 s/m
    13-18 @ 22 s/m
    18-22 @ 24 s/m
    22-25 @ 26 s/m
    25-27 @ 28 s/m
    27-28 @ 30 s/m
    - 158/181
    - 2.17.9/500 m, 6087 m
    C. Cool down for 5 min

    PM: 140 min
    Warm up EMOM14 + 10 m HSW
    1.Own skill
    A. MU drills for 20 min
    B. E2MOM40: ring muscle up
    - 20 MU

    2.Strength
    A. Front squat 3 x 3@80% @ Tempo 50X1 - 70 70 70 kg
    - 3+3 Single leg explosive jumps after each set

    B. Staggered stance RDL 3 x 5 + 5
    - Heavy, but submaximal - 40 45 50 kg

    C. 3 sets:
    - 20 + 20 KB Side bends - 12 12 12 kg KB
    -10 Reverse snow angels
    - Max effort Ring plank - 1.20, 1.00, 0.55
    - Rest 2 min

  • Gymnastics + weightlifting + strength Strength

    150 min
    Warm up EMOM14 + 10 m HSW
    1.Own skill
    A. MU drills for 20 min
    - S. swing 2 x 10
    - R. swing 3 x 5
    - HTR 2 x 1
    - TWB 3 x 3
    B. E2MOM30: MU no dip
    - Total of 15 MU

    B. Butterfly pull up practice for 20 min
    - Practice sets: 5 - 6 reps x 8

    2.Weightlifting
    A. Every 90 s for 9 minutes (6 sets):
    6 Shoulder to overhead @ 30 kg

    B. Every 90 s for 9 minutes (6 sets):
    6 Power cleans @ Light-medium weight - 40 kg

    3.Strength
    A. 4 sets:
    10 Chinese DB Row - 25 lbs
    12 DB Lateral raises - 10 lbs
    15 DB Bicep curl and press - 15 lbs
    18+18 Side plank rotations
    - Rest 2 min between-

  • Weightlifting strength Strength

    • In 5 Min O’Clock of:
    BB Clean & Jerk (Heavy) 1 rep
    Scaldati sino al 80-85% 1RM poi scarica totalmente il bilanciere e partendo da bilanciere scarico
    trova una singola pesante in 5 minuti.

  • 19.10.2018 J&R Workout

    Leppee tahi eilinen

  • Upper body exercises Workout

    18-15-12-9
    Pull-ups
    Airdyne calories
    Push-ups
    Toes to bar

    Against time.

  • Conditioning 18423 Workout

    In teams of 2:
    2 Rounds
    80 Wall Balls
    80 Burpees
    80 Cal Row
    800m Run
    80 V- Ups

    40 Min Tim Cap