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 12 hours, x 7

    Metcon: ke, la
    Aer: ma, ti, to, pe = 3 h 50 min
    Squat: -
    BB: -

    Gymnastics:
    Pull up -
    CTB - 90
    TTB - 60
    HSPU - 60

    MU - ma, pe - 24
    BMU - ke - 10
    Bfly - 235
    Bfly CTB - la
    HSW - 55 m.

    Sleep 5/7
    Avg. tt. bed 22:25
    Avg. t. asleep 7 h 55 min
    EA. 43 kcal/FFM (FFM = 53.3 kg)

  • Gymnastics + Hard routine Workout

    25 + 130 min
    Warm up for 10 min
    - 30 TTB + 20 HSPU
    1.GS
    A. HSW practice for 5 min
    - 15 m.
    B. Bfly pu practice for 10 min
    - 30 reps

    Hard routine
    1.Warm up for 15 min

    2.GS
    A. CTB & butterfly pull up practice for 25 min
    - Drills
    - 15 CTB
    - 25 bfly pull up

    B. EMOM12:
    1) CTB - 8 8 8 8 8 8
    2) 6 STOH - 45 kg

    3.Conditioning
    8 x 3 min on : 2 min off
    A. 10 power clean @ 50 kg + 8 cal run > 45 kg
    Reps: 7 rounds + 4 power clean

    B. 16 DB snatch + 12 box jump overs > 35 lbs
    Reps: 10 rounds + 11 DBS

    4.Accessory
    A. Abs

  • Gymnastics + weightlifting + aerobic work Workout

    160 min
    Warm up EMOM10 + 10 min mob.
    - 30 bfly

    1.GS
    A. MU practice for 60 min
    - Drills: RS + TWB + HTR
    - MU assisted (suoralla lähdöllä) 9 x 1
    - MU (suoralla lähdöllä) x 1 + 4 attempts
    - Total of 10 MU

    2.WL
    A. KB snatch practice for 10 min

    B. Power snatch - Build to 70% effort double.
    25 25 30 35 37.5 40 42.5

    -continue from last weight-

    C. Power clean - Build to 70% effort double
    42.5 45 50 55 60

    3.Aerobic work
    A. For 40 min:
    5 min Row - 2.25/500 m
    5 min Ski - 2.38/500 m
    HR 136/145

  • Gymnastic strength Workout

    • For Time:
    Ring Muscle Ups 15/12 reps
    1:00 rest
    Ring Muscle Ups 12/9 reps
    1:00 rest
    Ring Muscle Ups 9/6 reps

  • 20min amrap: SkiErg / kk c&j / AssaultBike / kk etukyykky Workout

    20min amrap:

    • 10cal SkiErg
    • 10 kahvakuularinnalleveto ja työntö (N 2x12kg / M 2x16kg)
    • 10cal Assault Bike
    • 10 kahvakuulaetukyykky (N 2x12kg / M 2x16kg)

  • Sled push pull Strength

    10m pull
    10m push

    Rope comes overhead

  • 31.3.2019 Session Two Strength

    Deadlift

    5-5-3-3-2-2 AHAP. Firts form then Load!

  • 2.4.2019 Session Two Workout

    For Time:
    42-30-18
    Wall Ball 9/6kg
    Pull Ups
    100 Double Unders after each round

  • Muscle & Power, AV1 Strength

    Power clean 5-5-5-5 (TNG). Add weight for every set.

  • 1.4.2019 Workout

    Double "Kalsu" only Rx´d

    No TC