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

  • Bench Press 1 Strength

    Bench Press @ 60-70%

    10, 10, 10, 10, 10

    SO 2,5min

  • Good Morning 3x8 Strength

    3x8 /2 min

  • Deadlift 6x6 Strength

    deadlift 6x6 7 3min

    75-80%

  • Extra Credit 06-02-2021 Workout

    KB Curls: 3 x 8-10. Rest 60s.
    +
    Resisted Nasal Breathing: 15 breaths.
    +
    - Foam Roll Hip Flexors x 60s each (6-12 inch passes)
    - 60s each side Biphasic Hip Flexor Stretch

  • Gymnastics + weightlifting + strength Strength

    150 min
    WU for 20 min

    1.BCTB
    - BFLY x 35
    - BCTB x 20 (singles)

    2.WL
    A. Snatch from the blocks (just above the knee)
    2x85% 45
    1x87-90% 47.5
    1x92-95% 50
    2x80-82% 42.5
    3x75% 40
    - New set every 3 minutes

    B. Snatch pull (2 s. pause below the knee)
    4x2
    "1 reps in the tank"
    - New set every 2 minutes
    - 60 kg

    C. Snatch balance + OHS
    3x1+1
    "1 rep in the tank"
    - 42.5 45 47.5
    - New set every 2 minutes

    3.Accessory
    EMOM12
    1. 10+10 side plank raises
    2. 8 barbell hip thrust 70 kg
    3. 4+4 One leg jump to low box/plate pile - rogue bench

  • Total workouts of the week Workout

    Rest day, total workouts of the week 13 hours, x 6
    Week 1/3

    Strength & conditioning
    Metcon x 3
    Aerobic work x 1, 30 min
    Upper body strength x 1
    Squat - 1855 kg

    Gymnastics
    MU - 50
    BMU -
    BFLY - 100
    BCTB - 80 (singles)
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 7/7
    Avg. time to bed - 23:10
    Avg. hours asleep - 8 h 20 min
    Avg. cals/day - 2900

  • 6.2.2021 Nuutti Workout

    For time:

    15 Bar Muscle Ups
    15 Push Jerks 60kg
    10 Bar muscle Ups
    10 Push Jerks 70kg
    5 Bar Muscle Ups
    5 Push Jerks 80kg

  • 6.2.2021 Nuutti Workout

    Clean Pull + Hang Squat Clean (under knee) + Split jerk

    3 x (1+1+1) x 70%
    3 x (1+1+1) x 75%
    3 x (1+1+1) x 80%
    3 x (1+1+1) x 85%

    SO 2:00

  • 6.2.2021 Nuutti Strength

    Front Squat

    6 x 3 x 70%-75%

    2 sec. down. Fast Up!

  • Gymnastics + conditioning Workout

    155 min
    Warm up for 20 min

    1.MU
    - Drills
    - 10x1

    2.BCTB
    - BFLY x 30
    - BCTB x 25 (singles)

    3.Conditioning
    For time - partioned anyhow:
    80 cal Row
    100 Chest to bar > 60 TTB
    120 Wall ball
    Done as 10 rnds of:
    6 TTB
    12 wall ball
    10 cal row
    Time: 19.11
    All sets UB

    4.Cool down
    10 min easy bike