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 6 hours, x 4
    Deload week

    Strength & conditioning
    Metcon x 2
    Aerobic work x 2, 120 min
    Upper body strength -
    Squat - 1690 kg

    Gymnastics
    MU - 20
    BMU -
    BFLY - 50
    BCTB -
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 1/7
    Avg. time to bed - 23:20
    Avg. hours asleep - 7 h 45 min
    Avg. cals/day - 2580

  • VKO4 Treeni 1B Workout

    EMOM12

    1. Soutu
    2. Leuanveto (kipaten)
    3. Valakyykky 40/30kg
    4. T2B (kipaten)

    *Valitse itse toistomäärät. Treeni pitäisi tuntua melko kevyeltä. Liikkeiden harjoittelua + karsintaan valmistautumista.

  • Total workouts of the week Workout

    Rest day, total workouts of the week 13 hours, x 6
    Week 2/3

    Strength & conditioning
    Metcon x 2
    Aerobic work x 2 - 75 min
    Upper body strength x 2
    Squat - 2285 kg

    Gymnastics
    MU - 50
    BMU -
    BFLY - 90
    BCTB - 80
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 4/7
    Avg. time to bed - 23:05
    Avg. hours asleep - 8 h 00 min
    Avg. cals/day - n. 2800

  • Aerobic work + gymnastics + strength + conditioning Workout

    AM: 45 min
    60 s. run/60 s. walk
    6.3 km, HR 126/158

    PM: 140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 10x1

    2.BCTB
    - BFLY x 30
    - BCTB x 20 (singles)

    3.Bench press
    5x10x60 %
    - New set every 3 minutes
    - 33 kg

    4.Conditioning
    AMRAP20 Open 20.2 re-do:
    4 DB thruster 2x15 kg
    6 Toes to bar
    24 Double unders
    Reps: 12 rounds + 7 reps = 415 reps

    5.Accessory
    4 sets:
    8 shoulder press - 27 kg
    20 hollow rock

  • Gymnastics + strength + aerobic work Strength

    155 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 12x1 + 4x2

    2.Squats
    A. Back squat
    6x70% - 62.5
    6x80% - 72.5
    3x90% - 80
    2x95% - 85

    B. Front squat
    6x65% - 52.5
    6x75% - 60
    6x80% - 65
    New set every 3 minutes through the whole squat session

    3.Aerobic work
    Easy bike for 30 min
    2.27/1000 m, 12250 m

  • Rest day Workout

    Rest day

  • Gymnastics + weightlifting + conditioning Strength

    160 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 30
    - BCTB x 35 (singles)

    2.WL
    A. 3 position clean complex
    4 x
    1 High hang clean
    1 Hang clean
    1 Clean below the knee
    x75-80 % / "1 reps in the tank"
    - New set every 3 minutes
    - 55 55 57.5 57.5

    B. Clean pulls with 2 s. pause below the knee
    3x3x95-100% of your clean 1 RM
    - 90 s. Rest between sets
    - 70 kg

    B. Split jerk > push jerk
    4x3
    "1 reps in the tank"
    - New set every 3 minutes
    - 55 55 57.5 57.5

    3.Conditioning
    Barbell cycling efficiency
    AMRAP10 for quality:
    8 Power snatch 45/30 kg > 25 kg
    8 Bar facing burpees
    Reps: 6 rounds + 4 snatch

    4.Core and shoulder health
    - Not done

  • Gymnastics + strength Strength

    125 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 12x1 + 4x2

    2.Strength
    A. Weighted chin up
    4x3
    - New set every 2 minutes
    - 12 kg

    B. Strict pull & push capacity - for quality:
    15-9-6-3
    Strict chest to ring pull ups
    Strict HSPU > knees on 24" box

    3.Conditioning
    Row progression
    - Not done

  • Gymnastics + weightlifting + strength Strength

    125 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 30
    - BCTB x 25 (singles)

    2.WL
    A. Snatch from the blocks (just above the knee) > hang snatch
    4x2x75-80 % / "1 rep in the tank"
    - New set every 3 minutes
    - 44 kg

    B. Snatch pull (normal tempo)
    4x3 / "1 rep in the tank"
    - New set every 2 minutes
    - 60 kg

    C. Snatch balance + OHS
    3x2+1 / "1 rep in the tank"
    - New set every 2 minutes
    - 42.5 45 45 kg

    3.Accessory
    EMOM12
    1. 3-5 Seated box jumps - 24" x 5
    2. 8 Heavy hip thrust - 65 kg
    3. 5+5 Forward stepping lunge + plate rotation for core - 15 kg

  • Back squat 4x5 Strength

    A: Back squat 4x5 (Amrap sista setet)
    B: Strict Hspu 3xMax
    C: Floor press 3x8