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

  • A. Silverback Primer Workout

    3 Sets For Quality:
    5 Tempo Ring Rows
    10 Front Rack Reverse Lunges
    :20 Second Front Squat Hold

  • 5x5 Split Jerk from rack Strength

    Work up to 5x5 Split Jerk as heavy load as possible

  • 8x400 watt row Workout

    8x 400 watt row
    2 min rest

  • Total workouts of the year Workout

    Total workouts of the year 2019

    Total workouts: 349
    Total workout hours: 661
    Training days: 277
    Rest days: 84
    Sick days: 4

    Strength & conditioning
    Total metcons: 123
    Total aerobic work: 5025 min
    Squat: 69 230 kg

    Gymnastics
    MU - 1970
    BMU - 600
    BFLY - 4620
    BCTB - 855
    HSW - 2155 m

    Recovery
    8+ hours of sleep: 198 days
    Avg. time to bed: 22:35
    Avg. time asleep: 7 h 50 min

  • Gymnastics + strength Strength

    75 min
    Warm up for 15 min

    1.BCTB
    - BFLY x 30
    - Box 2 x 10
    - BTCB singles x 10
    - KS+BCTB 3 x 5+5

    2.Strength
    A. Bench press 8 RM

    B. 3x6 @ 8 RM

    C. 3 sets:
    8 Barbell Prone row - 30 35 35 kg
    15 Banded tricep extension

  • Polkupyöräergometritesti Workout

    80 min

    Testin kesto: 30.00

    LAKTAATTIKYNNYKSET

    MAKSIMI HAPENOTTO
    VO2 (suoritus): [ml/kg/min] 51.4
    Syke: [krt/min] 193
    Teho: [W] 250
    Teho/paino: [W/kg] 4.03
    Laktaatti: [mmol/l] 14.6

    ANAEROBINEN KYNNYS
    VO2: [l/min] 2.53
    VO2: [ml/kg/min] 41.6
    VO2 (suoritus): [ml/kg/min] 39.0
    %VO2: [%] 74.0
    Syke: [krt/min] 164
    Teho: [W] 180
    Teho/paino: [W/kg] 2.90
    Laktaatti: [mmol/l] 3.7

    AEROBINEN KYNNYS
    VO2 (suoritus): [ml/kg/min] 31.8
    %VO2: [%] 59.1
    Syke: [krt/min] 135
    Teho: [W] 140
    Teho/paino: [W/kg] 2.25
    Laktaatti: [mmol/l] 1.9

  • Rest day Workout

    Rest day

  • Aerobic work + gymnastics + weightlifting Strength

    AM: 30 min
    3 min run/1 min walk
    124/150
    4.3 km, 7.01 min/km

    PM: 90 min
    Warm up for 15 min

    1.MU
    A. Drills

    B. 8 x 1 MU

    C. E2MOM10: 2 MU

    Total of 20 MU

    D. Strict MU
    - 3 2 2

    2.Weightlifting
    Halting clean deadlift + Squat clean
    Build to heavy 1+1 for the day

    3.Banded GH Raise
    - Not done

  • Rowing intervals + gymnastics + strength Strength

    AM: 75 min
    Warm up for 15 min

    1.Rowing intervals
    14 x 2 min on / 75 s. off @ 1:56-2:02 / 500 m pace
    Times: 2.02.1, 2.01.7, 2.00.9, 2.01.2, 2.00.4, 2.00, 1.59.5, 1.59, 1.58.3, 1.58.3, 1.57.8, 1.57.8, 1.58.3, 1.56.9
    HR 166/187

    Cool down for 10 min

    PM: 110 min
    Warm up 20 min

    1.BCTB
    - BFLY x 30
    - Box 3 x 10
    - BTCB singles x 10
    - KS+BCTB 4 x 5+5

    2.Strength
    A. Back squat
    - 4x4 @ 75-77,5 kg

    B. Romanian deadlift
    - 3x8
    - 50 60 60 kg

    3.Accessory
    3 sets:
    6+6 Half kneeling KB Bottom up press - 6 kg
    8+8 Banded Hip abduction

  • Total workouts of the week Workout

    Total workouts of the week 9 hours, x 5
    Deload week

    Strength & conditioning
    Metcon x 2
    Aer x 2 - 145 min
    BB x 1
    Squat -

    Gymnastics
    MU - 25
    BMU -
    BFLY -
    BCTB -
    HSW -

    Recovery
    Sleep 6/7
    Avg. 23:00
    Avg. 8 h 20 min
    EA -