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

  • Joken voimaohjelma kevyt veto Workout

    Maastaveto.
    8x60
    8x70
    8x80
    2x8x90
    Ylätalja
    4x8
    Rintatuellinen soutu
    4x80
    30+30kg
    Hauiskääntö tolppaa vasten
    8x20
    8x25
    8x30
    8x30 + 6 kippaamalla
    8x25 + 6 kippaamalla
    8x20 + 6 kippaamalla

  • Joken voimaohjelma raskas kyykky Workout

    Takakyykky.
    8x70
    8x80
    8x90
    8x100
    2x8x110
    Prässi
    8x160
    8x210
    8x260
    8x310
    Lantionnosto
    8x120
    8x150
    8x180
    8x210
    Vatsarutistus
    5x20
    65kg

  • 23.2.2020 Workout

    Basic Endurance 60 min. Choose one.

    Run/Bike/Ski/Swin

  • Total workouts of the week Workout

    Total workouts of the week 12 hours, x 6
    Week 3/3

    Strength & conditioning
    Metcon x 3
    Aer x -
    BB x 2
    Squat - 4225 kg

    Gymnastics
    MU - 60
    BMU - 15
    BFLY - 70
    BCTB - 65
    HSW - 10

    Recovery
    Sleep 2/7
    Avg. 22:45
    Avg. 7 h 35 min
    EA. 42 kcal/FFM

  • Gymnastics + Hard routine Strength

    165 min

    1.MU
    - Drills
    - EMOM10: MU x 1

    Hard routine

    2.Strength
    A. Weighted CTB chin up x 3
    - 5 10 12.5 15 12.5 12.5 kg

    B. Push press H5

    3.Metcon
    10 rounds: 3 min on/ 1 min off:
    A. 15 cal Row + 6 Burpee box jumps + 30 Double unders
    Reps: 1+11 cal, 4+6+30+15+6 BBJO, 30+15+6+30+3 cal, 12+6+30+7 cal, 8+6+30+9 cal

    B. 200 m Run + 8 Toes to bar + 20 Walking lunges
    Reps: 1+120 m, 80+8+20+200+8 TTB, 20+200+8+20+50 m, 150+8+20+200 m, 8+20+200+8+20 WL
    HR 174/185

    4.Strength accessory
    A. 100 banded bicep curls

    B. 100 banded tricep ext.

    C. 3 sets:
    20 GHD hip ext.
    20 GHDSU

  • Gymnastics + strength Strength

    120 min
    Warm up for 15 min

    1.HSW
    - 10 m

    2.BMU
    - 5x1 + 5x2
    - BMU x 15

    3.BCTB
    - Drills
    - BFLY x 30
    - BCTB x 25 (singles)

    4.Back squat
    - 4x10x65 kg

    5.Strength accessory
    3 sets:
    8/s. bulg. split squat - 25 lbs
    8/s. stag. stance RDL - 40 kg

  • Rest day Workout

    Rest day

    60 min massage

  • Gymnastics + weightlifting + conditioning Strength

    PM: 140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 8x1 + 8x2
    - MU x24

    2.Weightlifting
    E2MOM16: Split jerk x 3

    3.Running intervals
    E3MOM24: 400 m run on assault runner
    Times: 1.57, 1.57, 2.01, 2.00, 2.01, 2.02, 2.01, 1.57
    12-12.5 km/h
    HR 169/185

    4.Strength accessory
    4 sets:
    7 strict pull ups
    8 shoulder press - 29 kg

  • Gymnastics + strength Strength

    100 min
    Warm up for 20 min

    1.BCTB
    - Drills
    - BFLY x 25
    - BCTB x 20 (singles)

    2.Front squat
    - 5x5x65 kg

    3.Deadlift
    - 4x8x80 kg

    4.SHSPU
    - Feet on 24" box
    - 8 8 8

  • Rowing intervals + gymnastics + weightlifting Strength

    AM: 60 min
    Warm up for 5 min
    1.Rowing intervals
    8 x 4 min on:2 min off @ VK2-MK pace
    - Pace: 2.08, 2.07, 2.06, 2.05, 2.04, 2.04, 2.04, 2.03, avg. 2.05/500 m
    - Watts: 167, 171, 175, 179, 181, 182, 183, 187, avg. 178
    HR 163/186
    Cool down for 5 min

    PM: 120 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 6x1 + 10x2
    - MU x26

    2.BCTB
    - Drills
    - BFLY x15
    - BCTB x20 (singles)

    3.Weightlifting
    Power snatch + snatch 1+1
    Go every 90 s. x 12, start @ 60 %