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 13 hours, x 8
    Week 2/3

    Strength & conditioning
    Metcon x 2
    Aer x 3 - 170 min
    BB x 2
    Squat - 2250 kg

    Gymnastics
    MU - 55
    BMU - 20
    BFLY - 70
    BCTB - 55
    HSW -

    Recovery
    Sleep 4/7
    Avg. 23:00
    Avg. 8 h 00 min
    EA. 41 kcal/FFM

  • Hard routine + aerobic work Strength

    AM: 140 min
    Warm up for 15 min

    1.Strength
    A. Every 2 minutes for 6 sets:
    3 Push press @ weight used last week
    - 3 x 47.5 kg
    - 3 x 50 kg

    B. Every 2 minutes for 7 sets:
    1 Weighted Chest to bar @ weight used last week
    - 17 kg

    2.Metcon
    4x4 min on/1 min off:
    15-20 cal Ski-erg
    10 Double DB Snatch - 10 kg
    3 Bar muscle ups

    Total reps: 5 rounds + 15 cal + 10 DBS + 2 BMU

    3.Strength accessory
    A. 50 reps of Partner leg throws each

    B. 4x30 s Weighted plank hold - 15 kg

    C. Strict pull ups
    - 10 10 8

    D. 3 sets:
    20 shoulder press - 15 kg
    15 bicep curl - 15 kg
    12 side lat. raise - 10 lbs

    PM: 40 min
    1 min walk/1 min run
    5.6 km, 7.15 min/km
    HR 125/154

  • Squat Snatch 10x3 Strength

    EMOM10 of 3 TnG reps of Squat Snatch, starting at 40% increasing weight

  • Gymnastics + weightlifting + strength Strength

    120 min
    Warm up for 15 min

    1.BCTB
    - Bfly x 40
    - BCTB x 30 (singles)

    2.WL
    A. Lifting warm up: Drop jerks
    3x3 @ light-medium weight
    - 15 15 25 kg

    B.Clean + Split jerk
    - 5x2+1 @ 55-57.5 kg

    C. Riser Clean pull
    - 4x5 @ 63 kg

    3.Strength accessory
    Seated knee extensions
    - 3x15x20 kg

  • Emom 15 jerk complex Strength

    Every 1,5mi
    2 push press + 2 push jerk + 2 split jerk

    N. 55% jerkit maksimista

  • Gymnastics + strength Workout

    105 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 6x1
    - MU 9x2
    - MU x 24

    2.Strict HSPU capacity
    3 rounds:
    15 s Max effort Box Pike HSPU
    45 s Shoulder presses w/ a stick
    - 3 rounds with no break, Rest 3 min and repeat for another set of 3 rounds
    - Feet on box: 3 4 4
    - Knees on box: 5 5 5

    3.Strength accessory
    A. 4 sets:
    8 Incline DB Bench - 10 kg
    10 Low Cable row - 45 kg

    B. Core
    Tabata v-ups/tuck ups

  • Block snatch 8x2 Strength

    Pukeilta tempauskakkosia

  • Aerobic work Workout

    40 min
    2 min walk/1 min run
    HR 119/148
    5.45 km

  • Running + gymnastics + weightlifting Strength

    AM: 40 min
    PK1-PK2
    2 min run/1 min walk
    6.15 km, 6.33 min/km
    HR 137/163

    PM: 125 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 15x1

    2.WL
    A. Snatch pull + low hang snatch
    3x1+1 @ medium weight
    30 35 40 kg

    B. Snatch from ground
    5x2 @ 47.5-50 kg

    3.Strength accessory
    4 sets:
    TE Box HSPU - 7 reps
    10 Supinated Bent over row - 35 35 40 40 kg

  • Body&building Workout