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

  • Rest day Workout

    Rest day

  • Karjalan kovin karsinta 2019 Strength

    140 min
    1.Warm up & preparation for KK qualification 2019
    - Row + mob.
    - Movement prep: MU, TTB, CTB, HSPU, snatch, cluster
    - Conditioning prep

    2.KK qualification
    A. 8 min AMRAP:
    15 cal row
    20 TTB
    15 cal row
    15 CTB
    15 cal row
    7 MU
    Result: 1 MU / 81 reps (Tiebrake in CTB 4:43)

    B. 8.00-13.00: Find max weight in snatch + hang snatch 1+2
    Result: 41 43 45.5 kg
    Tiebrake 12.59 (done as power snatches)

    C. FT, in 15.00-25.00:
    80 DU
    30 DL 50 kg
    10 HSPU
    80 DU
    20 FS 50 kg
    10 HSPU
    80 DU
    10 cluster 50 kg
    10 HSPU
    Result: 62 DU in round 3 / 25.38

    3.GS
    A. MU for 20 min
    - 8 x 1 reps

    B. MU strength
    - False grip Top of Ring pull up hold
    Accumulate 60-90 s. in 5-10 s. intervals - 6 x 10 s.
    - Ring Bottom of dip hold
    Accumulate 60-90 s. in 10-15 s. intervals - 6 x 10 s.

  • Gymnastics + strength Strength

    120 min
    WU 15 min
    1.GS
    A. MU 30 min
    - Skill drills
    - MU 6 x 1

    B. TTB, CTB & HSPU practice for 15 min

    2.WL
    A. Snatch + hang snatch 1 + 2
    - 25 25 30 35 kg
    - Find a heavy weight in 5 min window
    - 40 (42.5) 42.5

    B. Cluster
    - 25 25 30 30 35 35 40 40 45 45 kg

  • Total workouts of the week Workout

    Rest day, total workouts of the week 15 hours, x 7

    Metcon: ti, ke, la
    Aer: pe, 60 min
    Squat: 2665 kg
    BB: ma, ke, pe

    GS:
    Pull up -
    CTB - 25
    TTB - 65
    HSPU - 70

    MU - 43
    BMU - 13
    Bfly - 55
    Bfly CTB -
    HSW - 55 m.

    Sleep 2/7
    Avg. tt. bed 22:25
    Avg. t. asleep 7 h 25 min
    Avg. EA 38 kcal/FFM

  • Friday 28th June Workout

    3x12 min amraps (2 min rest and rotation)
    1A:
    1k run remaining time amrap
    20 BBJO@24/20”
    20 Devils press@22.5/15

    1B:
    1k run remaining time amrap
    20 D-ball squat@30/20
    20 D-ball O.S

    1C:
    1k run remaining time amrap
    20 KBS@24/16
    20 KBSnatch

  • 40m emom: swing, push ups & squat Workout

    40min emom:
    1. minute 20reps kb swing 24kg
    2. minute 10reps push ups
    3. minute 30reps air squat
    4. minute rest

  • 10min DB snatch HIIT Workout

    Dumpbell snatch, alter, 10minutes 30sec on - 30sec off.

  • Emom hspu Workout

    Emom10: 1-3 Strict Hspu

    Strenght:
    3 rounds: standing dB Strict press, 12 per/side. 90 s rest between rounds.

  • Back Squat Strength

    Find your 1Rm of the day.

  • Power Clean & Push Jerk Strength

    Find your 1RM of the day