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

  • DUPUPP Workout

    21-15-9

    DU
    PU
    PP 42,5

  • Aerobic work Workout

    40 min
    90 s. run/60 s. walk
    5.95 km, 6.52 min/km
    HR 128/149

    At Helsinki

  • Rest day Workout

    Rest day

    At Helsinki

  • Rest day Workout

    Rest day

  • Total workouts of the week Workout

    Rest day, total workouts of the week 7 hours, x 4
    Week 2/3

    Strength & conditioning
    Metcon x 1
    Aerobic work x 2 - 75 min
    Upper body strength x 1
    Squat -

    Gymnastics
    MU - 25
    BMU -
    BFLY - 60
    BCTB - 65
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 3
    Avg. time to bed - 23:00
    Avg. hours asleep - 7 h 50 min
    Avg. cals/day - 2800

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 hours, x 7
    Week 1/3

    Strength & conditioning
    Metcon x 2
    Aerobic work x 3 - 155 min
    Upper body strength x 1
    Squat - 1505 kg

    Gymnastics
    MU - 35
    BMU - 15
    BFLY - 55
    BCTB - 50
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 3
    Avg. time to bed - 22:50
    Avg. hours asleep - 7 h 40 min
    Avg. cals/day - 2760

  • Total workouts of the week Workout

    Rest day, total workouts of the week 5 hours, x 4
    Deload week

    Strength & conditioning
    Metcon x 1
    Aerobic work x 3 - 130 min
    Upper body strength -
    Squat -

    Gymnastics
    MU - 15
    BMU - 15
    BFLY - 30
    BCTB - 25
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 5
    Avg. time to bed - 22:30
    Avg. hours asleep - 8 h 10 min
    Avg. cals/day - 2500

  • 5 kierrosta kehonpainojumppa Workout

    5 kierrosta aikaa vastaan

    1 Peg board
    2 Rope climb
    3 Ring MU
    10 Burpee over high box (125cm)
    10 Wallball
    10 m Handstand walk
    10 T2B
    10 C2B

  • “Macho Taco” Workout

    “Macho Taco”

    5 Rounds x AMRAP 3:
    60 Double Unders
    20 Jumping Lunges
    Max Rounds of Dumbbell “Macho Man”
    Dumbbells – 50’s/35’s

    Rest 1 Minute Between Rounds

    1 round of "Macho Man" is
    3 x power cleans
    3 x front squats
    3 x jerks

    KILOS
    22.5’s/15’s

  • VKO47 Treeni 1C Workout

    Metcon
    7 kierrosta aikaa vastaan / 1 min lepo kierrosten välissä
    7 cal soutu
    5 ”Ground to overhead” = tanko lattiasta pään päälle tyylivapasti @42,5/30kg
    3 burpeeta tangon yli