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 complex Strength

    Clean complex
    10 R of
    1 pc + 1 sc + 1 fs
    Done every 90 s

  • 10 kierrosta: SkiErg / rengassoutu / penkkipunnerrus Workout

    10 kierrosta aikaa vastaan:

  • Emom40 Workout

    1. Assault bike 5cal
    2. Butterfly pull up x 10
    3. Pistols 7+7
    4. TTB x 5-10
    5. Push press x 5 (40kg)
    6. Snatch x 3 (40kg)
    7. Wallball x 15 (lb14)
    8. Lankku 30sec
    9. Boxjump x 10
    10. Abmat sit up x 15

  • WOD 101118 Workout

    20’ AMRAP of:
    4 Strict Handstand Push Ups
    8 Front Squat 50/40
    10 Burpees Over the Bar

  • 12min amrap: stoh / mave / swingi / boksihyppy Workout

    12min amrap:

  • Total workouts of the week Workout

    Rest day, total workouts of the week 14 hours, x 10

    Metcon: ke, pe, la
    Aer: ma, to, 60 + 50 = 110 min
    Squat: 1005 kg

    Gymnastics:
    CTB - 20
    Pull up - 45
    TTB - 30
    HSPU - 20

    MU - ma, pe 22
    BMU - ke, la 32
    Bfly - ti, la 135
    HSW - ma, ti, ke, pe - 96 m.

    Sleep 5/7
    Avg. time to bed 22:30
    Avg. time asleep 8 h 5 min
    Avg. energy availability 44 kcal/FFM

  • 11.11.2018 Workout

    Jokohan täällä on lunta?

    -Mestari 22.10.2018 klo 20:46

  • Gymnastics + Hard routine Strength

    35 + 120 min
    Warm up for 5 min
    1.Gymnastics
    A. BMU practice for 15 min
    - 1 1 1 2 2 2 2 = 11
    B. Butterfly pull up practice for 10 min
    - 6 7 7 6 7 8 = 41 reps

    Hard routine
    2.Warm up: KB's & ball throws

    3.Weightlifting
    A. Split jerk
    2 x (2 x 75 %, 2 x 80 %, 2 x 85 %, 2 x 90 %)
    1 RM 70 kg

    4.Conditioning
    A. Warm up:
    2 sets:
    30 DU
    10 burpee
    Into:
    8 pull up
    8 TTB
    8 pull up

    B. Linna Masters karsinta, FT, cap 20 min:
    25 cal row
    25 m FR walking lunges @ 40 kg
    20 pull up
    20 TTB
    15 BFB
    15 clean & jerk
    100 DU
    15 clean & jerk
    15 BFB
    20 TTB
    20 pull up
    25 m FR walking lunges
    25 cal row
    Result: 13 TTB on the way back
    174/184

    5.Accessory
    A. 4 rounds:
    - 15 s. vipunostot sivulle, rystyset ylös - 1.5 kg
    - 15 s. pito, peukalot ylös
    rest 60 s.
    B. 4 rounds:
    - 15 s. vipunostot sivulle, peukalot ylös - 1 kg
    - 15 s. pito, kämmenet ylös
    B. EMOM12:
    1) 30 s. v-ups
    2) 30 s. hollow hold
    3) 30 s. side twists

  • Jacked gymnastics + conditioning + strength Strength

    140 min
    Warm up for 10 min
    1.Gymnastics
    A. Ring MU Skills
    - RS 3 x 5
    - HTR 6 x 1
    - Turn with band
    - MU assisted 5 x 1
    - MU 4 x 1 + 5 fails
    - Total of 9 MU

    B. Every 2 minutes for 10 minutes:
    20-30 Double unders - 20
    5 m HS Walk
    Times: 1.07 (2 sets), 1.10 (3 sets), 1.15 (3 sets), 1.15 (3 sets), 1.07 (2 sets)

    2.Weightlifting
    A. Every minute on the minute for 8 minutes:
    5 Clean and jerks @ 35 kg
    161/179

    3.Strength
    A. 3 sets:
    1-3 Slow Eccentric muscle ups - 3 3 3
    6 DB Bench AHAP - 30 30 30 lbs
    Rest 2 min

    4.Accessory
    A. 2 sets:
    8+8 KB Windmill - 6 6 kg
    10 KB Box step ups - 16 16 kg
    Row 500 m

  • Aerobic work Workout

    50 min
    1 min walk/1 min run
    6.8 km, 7.22/4.42 min/km
    119/151

    Iltapäivällä hieroja 45 min