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

  • Total workouts of the week Workout

    Rest day, total workouts of the week 9 hours, x 5
    Deload week

    Strength & conditioning
    Metcon x 2
    Aer x 1, 45 min
    BB x -
    Squat - 1375 kg

    Gymnastics
    MU - 50
    BMU -
    BFLY - 60
    BCTB - 40
    HSW -

    Recovery
    Sleep 4/7
    Avg. 22:50
    Avg. 7 h 55 min
    EA. 40 kcal/FFM

  • Hard routine Strength

    140 min
    Warm up for 15 min

    1.Strength
    A. Back squat
    Heavy set of 5
    - 45 55 65 70 70 70 kg

    B. Push press
    Heavy set of 3

    2.Metcon
    10 x 2.5 min on / 1.5 min off:
    A.
    10 Cal ski
    12-15 Chest to bar > 10
    5 Devil's press 50/35 lbs > 30 lbs
    Reps: 1 rnd, 1 rnd, 1 rnd, 1 rnd, 1 rnd + 1 cal

    B.
    15 Cal Bike
    2 Rope climb
    8 Box jumps 30/24
    Reps: 1+3 cal, 12+2+8+8 cal, 7+2+8+15 cal, 2+8+15+2 rope, 8+15+2+8+2 cal

    3.Accessory
    A. Hip flows + shoulder CAR's

    B. EMOM7: abs

  • Gymnastics + weightlifting Strength

    135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 6x1 + 11x2
    - MU x 28

    2.BCTB
    - Drills
    - BFLY x 30
    - BCTB x 20 (singles)

    3.Weightlifting
    EMOM15: Clean & jerk x 1
    - 5 x 45
    - 5 x 47.5
    - 5 x 50

  • Rest day Workout

    Rest day

  • Gymnastics + weightlifting Strength

    130 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 6x1 + 8x2
    - MU x 22

    2.BCTB
    - Drills
    - BFLY x 30
    - BCTB x 20 (singles)

    3.Weightlifting
    A. EMOM12: Snatch x 1, start @ 60 %

    B. EMOM6: Power snatch x 5
    - 25 25 27.5 27.5 30 30 kg

  • Aerobic work Workout

    45 min
    3 min run/1 min walk
    6.75 km
    Avg. 6.43 min/km
    HR 130/150

  • Rowing intervals Workout

    80 min
    Warm up for 10 min
    1.Rowing intervals
    10 x 1000 m, rest 90 s. bs.
    Times: 2.10, 2.10, 2.10, 2.10, 2.10, 2.07, 2.07, 2.07, 2.07, 2.05
    Watts: 159, 159, 159, 159, 159, 168, 168, 169, 169, 177
    HR: 159/180
    Cool down for 5 min

  • 22222 tempo strict ring muscle ups 5x2 Strength

    Five sets of two strict ting muscle ups with tempo:
    2s pull up
    2s dip up
    2s hold top
    2s dip down
    2s pull down

  • Ma 24.2.2020 Sali kyykky Strength

    Kyykky 6x4x75%

    Pystypunnerrus 5x6

    Suorinjaloin maastaveto 5x10

    Situps 5x15

  • 22.2.2020 CF Workout

    Eilinen/Lepo