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

  • Extra Credit 05-02-2020 Workout

    • Worlds Greatest Stretch x 30s per pose
    • Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

  • 2/5/20 Workout

    Warm up(10)
    200m run
    10 heels to rear
    10 knuckle draggers
    10 cradle
    10 active spiderman
    10 push ups
    10 heel grab
    10 knee grab
    10 mountain climbers
    :30 sec samson stretch

    Workout(20)
    5/4/1=:30 work :30 rest
    plyo jumps
    wall sit
    shuttle runs
    sandbag hang clean

    Finisher
    60 oblique crunch
    1:00 butterfly stretch

  • Push/Pull Workout

    4 SETS EACH
    Deadlift x8
    Pull-ups x8
    -Then-
    Power Snatch x6
    DB Bench Press 10,10, 8, 8

  • 3.2.2020 Kepeä viikko Workout

    Basic Endurance 50 min

    Run, Ski, Bike

  • Tabata x 4 Workout

    Tabata x 4
    Deadlift 50kg
    Hang power clean 40kg
    Frontsquat 30kg
    Push press 25kg

  • Gymnastics + strength + conditioning Strength

    165 min
    Warm up for 20 min

    1.HSW
    - 10 m

    2.MU
    - Drills
    - MU 14x1

    3.Back squat
    - 4x10x60 kg

    4.Gymnastics conditioning
    EMOM24:
    1) 6 KCTB (2x3)
    2) bike
    3) 8 TTB + 12 walking lunges
    4) bike
    5) 8 HSPU - abmat
    6) bike

    5.Strength accessory
    A. 3 sets:
    10 SCTB feet on box
    12 hip thrust - 60 kg

    B. 3 sets:
    12 DB press - 20 lbs
    12 bicep curl - 13 kg
    12 side lat raise - 10 lbs

  • Gymnastics + weightlifting Strength

    135 min
    Warm up for 15 min

    1.HSW
    - 10 m

    2.MU
    - Drills
    - MU 12x1
    - MU+HTR 4x1+1
    - MU x16

    3.BCTB
    - Drills
    - BFLY x30
    - BCTB x25 (singles)

    4.Weightlifting
    Clean & jerk 1+2, go every 90 s. x 12

  • Aerobic work Workout

    40 min
    4 min run/1 min walk
    6.6 km
    HR 130/164
    6.20 min/km

  • Gymnastics + strength Strength

    150 min
    Warm up for 20 min

    1.HSW
    - 15 m

    2.BMU
    - 10x1

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

    4.Strength
    A. FS
    - 5x5x60 kg

    B. DL
    - 4x10x70 kg

    C. 3 sets:
    8 strict pull up
    10 shoulder press - 25 25 25 kg

    D. 3 sets:
    12 DB prone row - 25 25 25 lbs
    8-12 DB bench press - 8x25 10x25 12x25 lbs

  • Rowing intervals + gymnastics + strength Strength

    AM: 50 min
    Warm up for 10 min
    1.Rowing intervals
    A. 3 rounds:
    4 min on/1 min off @ VK1 – VK2 pace
    - 2.10, 2.10, 2.10 (160 w)
    Rest 3 min
    B. 3 rounds:
    4 min on/1 min off @ Slightly faster than first sets
    - 2.07, 2.07, 2.07 (170 w)
    HR 154/176
    Cool down for 5 min

    PM: 130 min
    Warm up for 15 min

    1.HSW
    - 10 m

    2.MU
    - Drills
    - MU 15x1 + 5x2
    - MU x25

    3.BCTB
    - Drills
    - BFLY x20
    - BCTB x15

    4.Weightlifting
    Snatch x 1
    Go every 90 s. x 12, start @ 60 %