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

  • Clean&Jerk setti Strength

    Clean&Jerk 3x2+2, 2x1+2, 7x1+2

  • Power snatch + snatch 5x1+1 Strength

    Power snatch + snatch 5x1+1

    Kevyesti

  • Total workouts of the week Workout

    Rest day, total workouts of the week 17 hours, x 8

    Metcon: ma, ti, ke, pe, la
    Aer: ti, to, 50 + 35 = 85 min
    Squat: 3130 kg
    BB: ke, la

    Gymnastics:
    CTB - 20
    Pull up -
    TTB - 50
    HSPU - 70

    MU - ma, ke, pe 33
    BMU - ke, la 33
    Bfly - 130
    Bfly CTB - ti
    HSW - 44 m.

    Sleep 1/7
    Avg. t. asleep 7 h 30 min
    Avg. tt. bed 22:25
    EA 42 kcal/FFM

  • Gymnastics + Hard routine Strength

    40 + 165 min
    Warm up for 10 min
    1.Gymnastics
    A. BMU practice for 20 min
    - 10 x 1
    B. Bfly pull up practice for 5 min
    - 6 5 5 10

    Hard routine
    1.Warm up for 20 min

    2.Strength
    A. Back squat 5 x 4

    B. 4 rounds:
    4 negative pull ups - 8 sec. down
    4 strict negative HSPU - 4 sec down, 24" box
    Rest 90 s. btw. sets

    3.Conditioning
    A. EMOM30
    1) 10 cal row
    2) 6 burpee over DBs + 30 DU > 20 DU
    3) 6 burpee over DBs + 8 DB thrusters @ 35 lbs > 6 @ 30 lbs

    4.Accessory
    A. 4 x 10 barbell row - 35 30 25 20 kg

    B. 4 x 10 side lateral raises - 10 lbs 2.5 2 1.5 kg

    C. EMOM7: abs

    D. 3 x 8 bicep curl with barbell

    E. Bicep curl with DBs - 6 x 25 8 x 20 12 x 15 lbs

  • Gymnastics + weightlifting + conditioning Strength

    150 min
    Warm up EMOM14 + 6 min mob.
    1.Gymnastics
    A. RMU Practice
    - Drills: RS, TWB, HTR
    - MU 7 x 1
    - MU assisted 3 3 2 2
    - Total of 17 MU

    2.WL
    A. Every 20 s. for 10 minutes:
    Power Clean and Jerk @ 4 RM Power clean weight - 55 kg
    - Harjoitellaan raskaiden ykkösten tekemistä ”jätkäntyöntönä”, eli työntö suoraan rinnallevedon vastaanotosta

    3.Conditoning
    A. HS Walk practice for 10 min

    B. Every minute on the minute for 12 minutes:
    Even: 14-18 Wall balls @ 14 lbs - 14
    Odd: Unbroken HS Walk
    - 2.2, 0, 1.4, 1.8, 3.1, 2.8 m.

    4.Accessory
    4) 4 x 6-10 False Grip Foot Elevated Ring Rows - 8 7 7 6
    B) 4 x 6-10 Stationary Dips - 8 6 6 7
    C) 4 x 8 Supinated Lateral DB Raises - 1.5 kg
    - Alternate movements, rest 90 s. between-

  • Bike, Toes to bar and a heavy fucking ball Workout

    5 Rounds

    3 minutes amrap

    • 20 Cal Assault Bike
    • 10 T2B
    • Max sandbag over Shoulder 75/40kg

    3 Minute break

    score is total amount of sandbag over shoulder

  • Pullups, Cleans and assault bike Workout

    10 min amrap

    • 10 Pullups
    • 10 Alternating Hang clean and jerks 15kg dumbbell
    • 10 Cals Assault bike

  • Max reps of C2B Workout

    Find your max reps of C2B

  • Metcon Workout

    • 15-21 Min EMOM of:
    1st Min
    Ring Muscle Ups 3-7 reps
    2nd Min
    BB Bench Press 12 reps unbroken o Double DB Floor Press 12 reps unbroken
    (Utilizza un carico o un peso dei DB tale da poter completare le reps unbroken)
    3rd Min
    Row 200-250 m

  • Triangel emom40 Workout

    40 Min EMOM;
    1. 18/15 Cal Row
    2. 20 wall balls
    3. 15 burpees
    4. Rest

    This is going to be just like the previous triangle variations! It’s going to get tough, stay consistent and hit the same numbers.