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 14 hours, x 7

    Strength & conditioning
    Metcon x 2
    Aer x 2 - 120 min
    BB x 1
    Squat 1065 kg

    Gymnastics
    MU - 75
    BMU - 5
    BFLY - 70
    BCTB - 50
    HSW - 65 m

    Recovery
    Sleep 2/7
    Avg. 23:15
    Avg. 7 h 25 min
    EA -

  • Rest day Workout

    Rest day @ Seinäjoki & Helsinki

  • Gymnastics + conditioning Workout

    170 min
    Warm up & COS 15 min

    1.MU
    A. High amplitude ring swings
    - Accumulate 60 swings in sets of 6-8

    B. MU
    - 2x1 + 9x2
    - MU x 20

    2.SHSPU
    A. Lift-off + Pike push up 3-4 x Max effort
    - 8 7 7

    B. Deficit push ups 4 x Max effort
    - 10 kg plates
    - 12 11 9 9

    3.Conditioning
    Linna masters qualification

    Part A.
    AMRAP 6 minutes:
    15/12 Calories Row
    12 Toes to Bar
    9 Overhead Squats - 30 kg
    - Reps: 2 rounds + 12 + 12 + 7 OHS

    Rest 3 minutes

    Part B.
    On the minute for 6 minutes with increasing weights:
    3 Power Clean + 3 Front Squat + 3 Shoulder to Overhead
    - 35 40 45 50 55 60 kg
    - Reps: 3 power clean @ 60 kg

    Rest 3 minutes

    Part C.
    AMRAP 6 minutes:
    40 m DB Overhead Walking Lunges- 15 kg
    30 C2B Pull Ups
    20 Box Overs 60/50 cm
    10 DB Devils Press
    Max Bar Muscle Ups in the remaining time
    - Reps: 26 CTB

    4.Strength
    A. 3 sets:
    Archer ring rows x 10
    Half kneeling DB Press x 6+6 - 20 25 25 lbs

  • 10k Conditioning Workout

    10550 m c2 bike
    10550 m ski
    10550 m row
    10550 m assault bike

    Hr limit 150/min

  • Aerobic work + gymnastics + strength Strength

    AM: 75 min
    3 min run/1 min walk
    12 km, 6.35 min/km
    HR 135/161

    PM: 140 min
    Warm up & COS 20 min

    1.HSW
    - 21 m

    2.MU
    - Drills
    - MU 11x1 + 7x2
    - MU x 25

    3.BFLY + BCTB
    - Bfly x 40
    - Kip swing + BCTB 5 x 4+4
    - BCTB singles 5 x 1

    4.FS
    A. 5x3 @ 67.5-72.5 kg
    - Rest as needed

  • Aerobic work Workout

    60 min

    1.Aerobic work for 40 min
    2 rounds of:
    10 min bike
    10 min crosstrainer

    2.Mobility work for 20 min

  • Gymnastics + strength Strength

    150 min
    Warm up + COS 20 min

    1.HSW
    - 26 m

    2.BFLY + BCTB
    - Bfly x 30
    - Kip swing + BCTB 5 x 4+4
    - BCTB singles 5 x 1

    3.SHSPU
    A. Box pike HSPU 3-4 sets of tough effort
    - Rest as needed
    - Feet on 20" box
    - 7 7 7 6

    B. Assisted lift off hold 3-4 x Max effort
    - Rest as needed
    - 8 8 8 s.

    4.Snatch
    A. Build to heavy but technical single

    B. 3x1 - 5 kg

    C. Halting snatch pull
    4x5 @ 100-105% of todays max
    - Rest as needed
    - 57.5 kg

    5.Strength
    A. 3 sets:
    Ring plank hold x Max effort
    Seated knee extensions x 15
    - Not done

  • Rowing intervals + gymnastics + strength Strength

    AM: 60 min
    Warm up for 10 min
    1.Rowing intervals
    A. 4x1500 m @ 2:08-2:10/500 m
    - Rest 90 s between efforts
    - Times: 2.09.0, 2.09.0, 2.08.3, 2.06.7
    - HR 167/185
    Cool down for 10 min

    PM: 160 min
    Warm up + COS 15 min
    1.HSW
    - 20 m

    2.Ring Muscle up practice
    A. MU
    - Drills
    - MU + CTR 3x1
    - MU 12x2 + 1x3
    - MU x 30

    B. Bottom of ring dip swings
    - Accumulate 70 reps in sets of 7-10

    C. Ring support swings
    - Accumulate 60 reps in sets of 8-10

    3.Shoulder press cluster sets
    A. 4x2-2-2 @ 30-32.5 kg
    - Rest 15-20 s. between sets, 2-3 min between rounds

    4.Strength
    A. Strict pull up 3 x 10

    B. 4 sets:
    8 pendlay row - 40 40 42.5 42.5 kg
    7 side lateral raise - 15 15 15 15 lbs
    15 pike leg raises

    C. Supinated single arm pulldown 3x10

  • Row & lunge Workout

    6 rounds for time
    250m row
    20m walking lunge / 22.5kg x 2

    Time Cap 18 min

  • B. Open 20.3 Workout

    Workout 20.3 / Workout 18.4
    Diane:
    21-15-9 reps of:
    - Deadlifts,
    - Handstand push-ups
    ♀ 155 lb. ♂ 225 lb.
    Then,
    21-15-9 reps of:
    Deadlifts
    50-ft. handstand walk after each set
    ♀ 205 lb. ♂ 315 lb.
    Time cap: 9 minutes