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

  • 18.1.2020 Masters SM Workout

    Eilinen

  • Total workouts of the week Workout

    Total workouts of the week 11 hours, x 6
    Week 3/3

    Strength & conditioning
    Metcon x 2
    Aer x 2 - 70 min
    BB x 2
    Squat - 1760 kg

    Gymnastics
    MU - 40
    BMU -
    BFLY - 60
    BCTB -
    HSW - 10

    Recovery
    Sleep 3/7
    Avg. 22:45
    Avg. 7 h 50 min
    EA. 41 kcal/FFM

  • Hard routine + strength Strength

    160 min
    Warm up for 15 min

    1.Barbell
    A. Squat Clean
    Heavy Double for the day

    B. Every 30 s. for 10 minutes:
    1 Squat clean @ 85-90% of max Double
    - Not done, back pain

    2.Metcon
    A. 12 min AMRAP:
    8 DB Burpees - BBJ
    10 Chest to bar - butterfly pull ups
    15/12 cal Erg - row
    - Reps: 4 rounds + 1 BBJ
    - HR 159/176

    Rest 6 min

    B. 12 min AMRAP:
    10 Power snatches - TTB
    30 Double unders
    15 m HS Walk - 15 cal ski erg
    - Reps: 4 rounds + 4 cal ski
    - HR 169/181

    3.Strength accessory
    A. Strict pull ups
    - 4x7

    B. 5 sets:
    10 strict DB press - 20 lbs
    10 EZ-bar bicep curl - 15 kg

    C. 3 sets:
    8 sa. DB row - 35 lbs
    10 side lat. raises - 10 lbs

    D. 4 sets:
    8 leg raises on stall bars

  • Back squat 2-2-1-1 Strength

    Back squat 2-2-1-1

  • Front squat 3-2 Strength

    Front squat 3-2

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 30 min
    Running
    4.65 km
    6.30 min/km
    HR 135/158

    PM: 160 min
    Warm up for 20 min

    1.HSW
    - 10 m

    2.MU
    A. Drills

    B. MU 12x1

    C. E2MOM: MU 6x2
    - Failed second rep 5/6

    D. Strict MU
    - 5 x 2

    3.Jerk from blocks
    Build to challenging Double

    4. Pause front squat
    A. Build to heavy single
    - 55 65 70 77.5 kg

    B. 3x1 @ 90-95% of max
    - Not done

    5.Accessory
    - Not done

  • Rest day Workout

    80 min massage

  • Strength + rowing intervals Strength

    110 min

    Warm up for 15 min

    1.BCTB
    - Not done

    2.Bench press
    A. 6 RM

    B. 3x4 @ 6 RM

    3.Strength accessory
    5 sets:
    8 DB Incline Bench - 20 20 20 25 25 lbs
    12 Ez-Bar Bicep curl - 15 15 15 15 15 kg

    4.Rowing intervals
    A. 5 rounds:
    3 min/90 s. @ 2:05/500 m
    - Times: 2.04, 2.05, 2.04, 2.04, 2.05
    - Rest 3 min

    B.5 rounds:
    3 min/90 s. @ 2:03-1:59/500 m
    - Times: 2.03, 2.03, 2.03, 2.03, 2.02
    - HR 162/185

  • Gymnastics + strength Strength

    140 min
    Warm up for 20 min

    1.MU
    A. Drills

    B. MU 10x1

    C. MU+CTR 2x1+1

    D. MU 5x2

    Total of 22 MU

    2.Back squat
    A. 4 RM

    B. 2x4 @ 90% of max

    3.Snatch pull on riser
    3x5 @ 100-105% of Snatch record
    - 3x5x57.5 kg

    4.RMU Accessory
    Every 90 s. for 3 rounds:
    1) Ring push ups - 10 9 8
    2) Ring support Swings - 12 12 12
    3) Roman Chair L-lift - 12 11 10

  • Aerobic work Workout

    40 min
    Aerobic work: easy bike
    HR 119/146
    Avg. 2.25/1000 m