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

  • 7 kierrosta: wb / ak / kk c&j / selänojennus / GHD Workout

    7 kierrosta aikaa vastaan:

    • 10 wall-ball 3m (N 6kg / M 9kg)
    • 10 askelkyykky vuorojaloin kuulat räkissä (N 2x12kg / M 2x16kg)
    • 10 kahvakuula-rinnalleveto & työntö (N 2x12kg / M 2x16kg)
    • 10 selänojennus selkäpenkissä
    • 10 GHD-istumaannousu

  • Strength Strength

    • 8-8-8-8 of:
    BB Deadlifts
    8 @ 9 RPE (-10%) (Load Drop)
    65% 1RM 8 reps
    70% 1RM 8 reps
    70-75% 1RM 8 reps
    60-65% 1RM 8 reps

  • Shoulder press 10x1 Strength

    Shoulder press, 10 sets

  • WOD 291218 Workout

    12' AMRAP
    10 Wall Ball
    10 Ring Dip
    10 Pistol squat alt

  • Ulkoilua Workout

    Ulkoilua.
    Kävelyä mökisessä maastossa, tai pyöräilyä 1,5h. PK sykkeillä.

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 8

    Metcon: ma, ke, la
    Aer: ti, to, 1 h 50 min
    Squat: - (knee pain)

    Gymnastics:
    Pull up -
    CTB - 105
    TTB -
    HSPU - 25

    MU - 38
    BMU - 35
    Bfly - 85
    HSW - 53 m.

    Sleep 5/7
    Avg. tt. bed 22:35
    Avg. t. asleep 7 h 35 min
    Avg. EA 44 kcal/FFM

  • Hard routine Workout

    130 min
    1.Gymnastics
    A. Butterfly pull up practice
    - 7 6 8 9 8 = 38 reps

    Hard routine
    2. Warm up & prep. for Winter war qualification event 4

    3.Winter war qualification event 4
    4 rounds for time:
    20 CTB
    20 BBJO
    Time cap: 16 min
    Result: 16.07
    179/188

    4.Strength
    Tabata sets:
    A. Banded lat pull apart
    B. Banded triceps
    C. Hollow hold
    D. DB press
    E. HS hold
    F. Arch hold

  • Gymnastics + weightlifting Strength

    130 min
    Warm up EMOM12 + 18 m HSW
    1.Gymnastics
    A. Ring muscle up practice
    - RS
    - TWB
    - HTW
    - MU as. 1
    B. E2MOM46: MU x 1
    - 5 fails
    - 18 MU
    - Total of 19 MU

    2.Weightlifting
    A. Jerk from rack 1 RM

    B. Jerk dips 3 x 3 @ 100-110% of A)
    3 x 3 x 67.5 kg

    3.Gymnastics strength
    A. 4 sets:
    5-8 Russian dips
    10 Feet elevated Bulgarian ring row
    - Not done

  • Aerobic work Workout

    30 min
    15 min crosstrainer + 15 min row
    133/150

    Hieronta 45 min

  • Total workouts of the week Workout

    Rest day, total workouts of the week 15 hours, x 8

    Metcon: ma, la
    Aer: ke, to, 1 h 50 min
    Squat: - (knee pain)

    Gymnastics:
    Pull up -
    CTB -
    TTB - 45
    HSPU - 40

    MU - 41
    BMU - 18
    Bfly - 120
    HSW - 52 m.

    Sleep 5/7
    Avg tt. bed 22:45
    Avg. t. asleep 8 h 5 min
    Avg. EA 42 kcal/FFM