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

  • Sunday funday Workout

    A)

    Amrap 12
    40 floor press 30kg
    25 push presses 30kg

    B)

    For time:
    30 Abmat situps
    20 hang power cleans 40kg
    30 Abmat situps
    15 power cleans 40kg
    30 Abmat situps
    10 squat cleans 40kg

    C)

    Amrap 12
    12 cal row
    12 ring dips
    12.burpees

  • 5 rounds of Workout

    5 rounds of:

    200m run
    20m heavy farmers walk
    200m run
    20m d-ball carry

  • Row, Handstand Pushups and ropeclimbs Workout

    For time

    5 Rounds

    • 20 Cal Row
    • 5 HSPU
    • 2 Legless ropeclimbs

    Straight into 5 Rounds

    Times to beat

    Beginner athlete: 37:31
    Average athlete: 31:45
    Advanced athlete: 26:01
    Elite athlete: 20:15
    Regional athlete: 17:57

  • JamppaJumppa Workout

    3 Rounds:
    10 x Ball Wall
    10 x T2B
    10 x DB Squats (touch floor)
    10 x Box Jumps
    10 x Pull Ups
    30 x Speed Steps
    For quality

  • 8.2.2019 Workout

    For time:
    60 Kb swing 32/24kg
    14 HSPU
    40 KB swing 32/24kg
    12 HSPU
    20 KB Swing 32/24kg
    10 HSPU

  • Strength Strength

    • 5-5-5-5 of:
    BB Deadlifts
    5 @ 9 RPE
    70% 1RM 5 reps
    75% 1RM 5 reps
    80-85% 1RM 5 reps
    70-75% 1RM 5 reps

  • MAKIA HIIT 2M3 Workout

    4 liikettä / 4 kierrosta / työaika 30 sekuntia / lepoaika 30 sekuntia

    Tee liikkeitä 30 sekuntia ja pidä sitten 30 sekunnin lepo, jonka jälkeen siirry seuraavaan liikkeeseen. Toista koko neljän liikkeen sarja neljä kertaa.

    LIIKKEET:
    1. vuorikiipeilijä
    2. askelkyykky vuorojaloin
    3. kevennetty linkkuveitsi
    4. 1/2 yleisliike

  • Gymnastics + strength Strength

    140 min
    1.Warm up
    - Rowing & mobility
    - Squat warm up

    2.Gymnastics
    A. HS/HSW practice for 25 min

    B. BMU practice for 40 min
    - 2 3 3 4 3 3 5 2 3
    - Total of 28 BMU

    3.Strength
    A. Back squat
    - 5 x 6 @ 70 - 74 %

    B. Accessory
    - Hip thrust 3 x 10 x 60 kg
    - Hamstring machine 3 x 10 x 5 kg
    - Side leg raise w/1 s. pause at top 3 x 15/s.

  • Rest & active recovery Workout

    Wednesday
    Rest day
    Active recovery: 40 min walking

    Thursday
    Rest day

  • Total workouts of the week Workout

    Rest 2.-3.2.2019

    Total workouts of the week 9 h, x 6
    Metcon: ma, ti, ke, to
    Aer: ma, ti, ke, to, pe, su = 3 h 30 min
    Squat: -

    Gymnastics:
    CTB -
    Pull up - 65
    TTB -
    HSPU -

    MU -
    BMU -
    Bfly -
    Bfly CTB -
    HSW -

    Sleep 4/7
    Avg. tt. bed 22.25
    Avg. t. asleep 7 h 50 min
    Avg. EA 43 kcal/FFM