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 + strength Strength

    75 min
    Warm up for 15 min

    1.BCTB
    - BFLY x 30
    - Box 2 x 10
    - BTCB singles x 10
    - KS+BCTB 3 x 5+5

    2.Strength
    A. Bench press 8 RM

    B. 3x6 @ 8 RM

    C. 3 sets:
    8 Barbell Prone row - 30 35 35 kg
    15 Banded tricep extension

  • Polkupyöräergometritesti Workout

    80 min

    Testin kesto: 30.00

    LAKTAATTIKYNNYKSET

    MAKSIMI HAPENOTTO
    VO2 (suoritus): [ml/kg/min] 51.4
    Syke: [krt/min] 193
    Teho: [W] 250
    Teho/paino: [W/kg] 4.03
    Laktaatti: [mmol/l] 14.6

    ANAEROBINEN KYNNYS
    VO2: [l/min] 2.53
    VO2: [ml/kg/min] 41.6
    VO2 (suoritus): [ml/kg/min] 39.0
    %VO2: [%] 74.0
    Syke: [krt/min] 164
    Teho: [W] 180
    Teho/paino: [W/kg] 2.90
    Laktaatti: [mmol/l] 3.7

    AEROBINEN KYNNYS
    VO2 (suoritus): [ml/kg/min] 31.8
    %VO2: [%] 59.1
    Syke: [krt/min] 135
    Teho: [W] 140
    Teho/paino: [W/kg] 2.25
    Laktaatti: [mmol/l] 1.9

  • Rest day Workout

    Rest day

  • Aerobic work + gymnastics + weightlifting Strength

    AM: 30 min
    3 min run/1 min walk
    124/150
    4.3 km, 7.01 min/km

    PM: 90 min
    Warm up for 15 min

    1.MU
    A. Drills

    B. 8 x 1 MU

    C. E2MOM10: 2 MU

    Total of 20 MU

    D. Strict MU
    - 3 2 2

    2.Weightlifting
    Halting clean deadlift + Squat clean
    Build to heavy 1+1 for the day

    3.Banded GH Raise
    - Not done

  • Rowing intervals + gymnastics + strength Strength

    AM: 75 min
    Warm up for 15 min

    1.Rowing intervals
    14 x 2 min on / 75 s. off @ 1:56-2:02 / 500 m pace
    Times: 2.02.1, 2.01.7, 2.00.9, 2.01.2, 2.00.4, 2.00, 1.59.5, 1.59, 1.58.3, 1.58.3, 1.57.8, 1.57.8, 1.58.3, 1.56.9
    HR 166/187

    Cool down for 10 min

    PM: 110 min
    Warm up 20 min

    1.BCTB
    - BFLY x 30
    - Box 3 x 10
    - BTCB singles x 10
    - KS+BCTB 4 x 5+5

    2.Strength
    A. Back squat
    - 4x4 @ 75-77,5 kg

    B. Romanian deadlift
    - 3x8
    - 50 60 60 kg

    3.Accessory
    3 sets:
    6+6 Half kneeling KB Bottom up press - 6 kg
    8+8 Banded Hip abduction

  • Total workouts of the week Workout

    Total workouts of the week 9 hours, x 5
    Deload week

    Strength & conditioning
    Metcon x 2
    Aer x 2 - 145 min
    BB x 1
    Squat -

    Gymnastics
    MU - 25
    BMU -
    BFLY -
    BCTB -
    HSW -

    Recovery
    Sleep 6/7
    Avg. 23:00
    Avg. 8 h 20 min
    EA -

  • Hard routine + accessory Strength

    150 min
    Warm up for 15 min

    1.Barbell
    Every minute on the minute for 15 minutes:
    0-5: 3 Hang power cleans
    5-10: 2 Hang power cleans
    10-15: 1 Hang power clean

    2.Metcon
    Every 3 minutes for 5 rounds each:
    A. 50 DU + 10 squat clean @ 50 kg
    Times: 2.20, 2.15, 2.17, 2.27, 2.48

    B. 2 Rope climbs + 10 BBJO
    Times: 1.17, 1.19, 1.18, 1.21, 1.34
    HR 168/180

    3.Core
    5 sets:
    Max reps leg raises on stall bars
    - 10 9 8 8 8

    4.Accessory
    A. 3 sets:
    10 sa. DB row - 30 30 30 lbs
    6-10 bicep curls - 25 20 20 lbs

    B. 3 sets:
    10 scap pull ups
    10 scap push ups
    10 each LYTP

    C. COS recovery

  • Gymnastics + weightlifting + strength Strength

    140 min
    Warm up for 20 min

    1.MU
    A. Drills

    B. MU
    - 13 x 1
    - 6 x 2
    - 25 total reps

    C. Strict MU
    - 3 2

    2.WL
    A. Lifting technique primer: Jerk balance
    - 3 x 5 @ light weight
    - 25 25 30

    B. Every 90 s. for 10 lifts:
    Clean and jerk

    3.Strength
    3 sets:
    8+8 KB Box step ups - 2 x 12 kg
    15 Reverse hyper - 30 kg

  • Aerobic work Workout

    70 min
    2 min run/1 min walk
    10.5 km, 6.54/km
    HR 121/147

  • Conditioning Workout

    80 min
    Warm up for 20 min

    1.Conditioning
    Every 5 min for 40 min (8 sets), alt. between A & B
    A. For time:
    12 goblet squats @ 16 kg
    8 BBJO
    24 cal xebex bike
    Times: 3.08, 3.07, 3.23, 3.26

    B. For time:
    8 push ups
    16 walking lunges w/ 2x14 kg KBs
    600 m row
    Times: 3.29, 3.29, 3.29, 3.35

    Cool down for 15 min