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

  • Uteträning Workout

    A: 10min emom
    3x valfri Burpee/hopp variant, resterande tid jogga i luften
    B: 10min emom
    1-3: 70cm squat box jump x3
    4-6: rebounding 45cm box jump x5
    7-9: kneeling jumps x3
    10: SL 45cm box jump x3/leg
    C1: Dips 3xMax
    C2: FPG strict pull ups 3xMax
    D1: Strict box Hspu 2x5
    D2: Supine bar rows 2x12
    E: banded triceps extensions xMax
    F: Back extensions xMax

  • Box P 10-04-2020 Workout

    STRENGTH
    Strict Pull-up: Build to a 1RM in 10 sets. Rest 2:00
    *Between sets complete 5 Single Arm DB Bench Press each side - find a challenging weight and use it for all sets.
    - Goal: #2.5-5 PR on the Strict Pull-up, 50ish total reps per arm with great core stability on the Presses.
    Rx+: Strict C2B Pull-ups + 1 Drop Set of Max Reps at BW after 1RM achieved

    CONDITIONING
    4 RFT:
    2 Rope Climbs
    25 Burpees
    200 Meter Run
    - Goal: Steady pace (3ish minute rounds) with no more than a :30 drop-off between rounds. Pacing the Burpees is key here.
    Rx+:Legless Rope Climbs

    EXTRA CREDIT
    Side Plank + RKC Plank: Tabata 8 x 20s on/10s off.
    - Alternate positions

    COOLDOWN
    Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

  • Rest day Workout

    Rest day

  • Gymnastics + conditioning Strength

    140 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 40
    - BCTB x 27 (singles)

    2.Back squat
    5x4 @ 77.5 kg
    - Rest as needed

    3.Conditioning
    4 rounds for consistency:
    10 Cal row
    8 Power snatches
    6 Overhead squats
    - Bar @ 35 kg
    - Rest 90 s between sets, consistency!
    - Times: 2.31, 2.23, 2.20, 2.21

    4.Accessory
    A. Accumulate 30+30 of Quadruped Shoulder CARs

    B. Not done

    C. Not done

  • Gymnastics + weightlifting + strength Strength

    AM: 25 min
    Running
    4 km
    HR 135/151
    6.26 min/km

    PM: 135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 20x1

    2.WL
    A. Lifting warm up: Muscle snatch + Snatch balance
    3x3+3 @ light weight
    - 15 15 25 kg

    B. Every 2.5 min:
    Snatch from ground
    2x3 @ 42.5 kg
    2x3 @ 45 kg
    1x3 @ 47.5 kg

    3.Strength
    A. 4 sets:
    Ring dips + Hold at bottom 4 x Tough + Max
    - 7+15, 6+15, 5+15, 4+15 s.
    8-12 Seated DB Press
    - 20 lbs

    B. Core
    - Not done

  • Total workouts of the week Workout

    Rest day, total workouts of the week 10 hours, x 6
    Week 1/3

    Strength & conditioning
    Metcon x 3
    Aer x 2 - 95 min
    BB x 1
    Squat - 1705 kg

    Gymnastics
    MU - 35
    BMU -
    BFLY - 85
    BCTB - 20
    HSW -

    Recovery
    Sleep 2/7
    Avg. 23:00
    Avg. 7 h 40 min
    EA. 40 kcal/FFM

  • COOL DOWN Workout

    3-6 rounds of body flow video

  • Bench press 10-9-8-7-6-5-4-3-2-1 Strength

    Penkkipunnerrus
    Toistot 10-9-8-7-6-5-4-3-2-1

  • Press method Antikainen wk4 Strength

    Strict Overhead Press 1x90%+5x5x75%

  • THE START Workout

    21-15-9:
    *Muscle snatch 35 kg
    *GHD
    *Ring dips
    *Pull-ups