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

  • Total workouts of the week Workout

    Rest day, total workouts of the week 10 hours, x 5
    Week 1/3
    The Pack Program

    Conditioning
    Metcon x 3
    Aerobic work x 1, 50 min

    Gymnastics
    MU - 15
    BMU -
    BFLY - 135
    CTB - 80
    HSW - 1 x practice

    Recovery
    Capacity - 87
    Avg. time to bed - 23:40
    Avg. cals/day - 2750
    Bodyweight -

  • Rest day Workout

    Rest day

    At Helsinki

  • Weightlifting + conditioning Workout

    140 min

    1.WL
    A. Power clean into push jerk
    Build up to heavy in 12 minutes
    - 60 kg

    B. EMOM7
    1 Squat clean
    - 40-65 kg

    2.Metcon
    A. "DT"
    5 RFT:
    12 DL 50 kg > 45 kg
    9 HPC
    6 jerk
    Time: 10.17

    B. FT:
    10-8-6-4-2 OHS @ 30, 32.5, 35, 40, 42.5 kg
    25-20-15-10-5 TTB
    Time: 14.20

    3.Strongman
    20 m sled push (grass)
    2 x sled + 20 kg
    8 x sled + 40 kg

  • Gymnastics + conditioning + strength Workout

    110 min

    1.HSW
    - HS hold drills
    - HS shoulder taps
    - Walk towards wall

    2.Butterfly pull up
    E2MOM x 4:
    12 pull up
    Easy bike between sets

    3.Metcon
    E4MOM x 6, alt. between A & B:
    A)
    40 DU
    12 HSPU abmat
    16 cal AB
    Times: 2.51, 2.48, 2.44

    B)
    12 CTB
    12 pistol squat (to ball)
    12 BBJO
    Times: 2.32, 2.29, 2.22

    4.Accessory
    EMOM6:
    1) 10 low ring row
    2) 12 push ups

  • Aerobic work Workout

    50 min
    90 s. walk/60 s. run

  • Gymnastics + conditioning + strength Workout

    140 min

    1.MU
    - Drills
    - MU 15x1

    2.Metcon
    4 RFT:
    15 pull up
    15 power snatch 25 kg / 15 thruster 25 kg (alt. between rounds)
    15 cal echo bike
    Rest 90. b.r.
    Times: 4.01, 3.25, 3.47, 3.10

    3.Accessory
    A. 3 RFQ:
    15 band assisted pull ups
    - Green, green, purple

    B. 3 sets:
    12 DB press - 20 lbs
    10 DB bench press - 25 lbs

    C. 3 sets:
    15 side lat raise - 10 lbs
    15 GHDSU

  • Weightlifting + strength Strength

    130 min

    1.WL
    A. Every 2 minutes x 4
    3 Power snatch from the blocks
    x 80-85 % / 0-0.5 reps in the tank
    - 40 42.5 42.5 42.5

    B. Snatch consistency work
    Every 2 minutes x 3
    2 Snatch x 80-85 %
    - 45 47.5 50

    2.Front squat
    4x77.5 % 62
    4x82.5 % 66
    4x87.5 % 70
    - New set every 3 minutes

    3.CTB
    E2MOM x 5:
    7 CTB
    Easy bike b. s.

    4.Accessory
    EMOM12:
    1) 16 Double KB front rack walking lunges 2 x 16 kg
    2) 15 quad. extensions - 20 25 25 kg
    3) 8 hamstring curls - 10 kg
    4) rest

  • Jalkakuritus Workout

    Every 5 min x 3 rounds:

    12 double dumbbell squat
    24 du
    12 double dumbbel lunge
    24 cal bike

  • Total workouts of the week Workout

    Rest day, total workouts of the week 7 hours, x 4
    Deload week
    The Pack Program

    Conditioning
    Metcon x 2
    Aerobic work x 1, 60 min

    Gymnastics
    MU -
    BMU - 25
    BFLY - 50
    KCTB - 80
    HSW -

    Recovery
    Avg. time to bed - 23:45
    Avg. cals/day - 2700
    Bodyweight -
    Capacity - 83

  • Gymnastics + conditioning + accessory Workout

    120 min

    1.BMU
    - 2 x 2
    - 1 x 4
    - 1 x max reps: 16
    = 25

    2.Metcon
    E4MOM x 7:
    6 CTB
    9 burpee to target
    6 DB hang clean & jerk 2 x 15 kg
    9 box step over with DBs 2 x 15 kg
    Rest of the time easy bike

    Times: 2.15, 2.19, 2.20, 2.13, 2.13, 2.12, 2.05

    3.Accessory
    A. Tabata AMSU

    B. YGIG
    Bicep curls 1 - 10 - 1
    - 10 kg