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

    Total workouts of the week 10 hours, x 6
    Deload week

    Strength & conditioning
    Metcon x 2
    Aer x 2 - 105 min
    BB x 2
    Squat - 1025 kg

    Gymnastics
    MU - 35
    BMU -
    BFLY - 50
    BCTB - 60
    HSW -65

    Recovery
    Sleep 5/7
    Avg. 22:35
    Avg. 8 h 00 min
    EA 40 kcal/FFM

  • Aerobic work + strength Workout

    110 min

    1.Aerobic work
    For 75 min / 6 rounds:
    10 min bike/run/row
    5 strict pull ups
    10 push ups
    5 strict TTB

    HR 129/159

    2.Strength
    A. Tabata shoulder press - 8 x 11 x 10 kg

    B. 3 sets:
    12 side lat. raise - 4 kg
    10 bicep curls - 10 kg
    8 high cable pulley - 12.5 kg

    C. 3 sets:
    12 bicep curls - 15 kg
    15 v-up
    15 pike leg raises
    30 side heel touches

  • Hard routine Workout

    110 min
    Warm up for 40 min

    1.Metcon
    Winter war karsintalaji 1
    For time:
    9-15-21-27 thruster @ 30 kg
    27-21-15-9 TTB
    Time: 11.18

    2.Strength
    A. 4 sets:
    3 bench press - 40 45 45 45
    3+3 medball push throw

    B. 3 sets:
    12 DB press w/rotation - 20 20 20 lbs
    12 bicep curls - 20 20 20 lbs
    20 hollow rock

  • Aerobic work + gymnastics + conditioning Workout

    AM: 30 min
    3 min run/1 min walk
    4.6 km, 7.09 min/km
    HR 126

    PM: 110 min
    Warm up for 15 min

    1.HSW
    - 20 m

    2.BCTB
    - Bfly 3x10
    - BCTB 6x1
    - BCTB + bfly 4x1+1
    - KS + BCTB 3x5+5

    3.SHSPU
    A. Lift off + Pike push up 3 x Tough effort
    - 8 8 8
    B. Box pike HSPU 3 x Tough effort
    - 6 6 6
    C. Accumulate 40-50 Push ups for Quality
    - 40

    4.Rowing
    For consistency: 10x1 min on/ 1 min off
    Meters: 261, 263, 264, 264, 264, 264, 264, 265, 265, 267
    Avg. pace: 1.53.5/500 m
    HR 163/179

  • Gymnastics + strength Strength

    120 min
    Warm up for 25 min

    1.HSW
    - 20 m

    2.MU
    A. Drills

    B. EMOM5: 1 MU

    C. Every 90 s. for as long as possible (Max 12 rounds) > 15 rounds
    2 Ring muscle ups

    Total of 35 muscle ups

    3.Back squat
    Sets of 5 up to 75 % effort

    4.Accessory
    A. 3 min/side Banded hip distraction

    B. Hip flexion box lift off 3x6+6

    C. Hip airplane 3x6+6

  • Gymnastics + weightlifting Strength

    130 min
    Warm up for 20 min

    1.HSW
    - 25 m

    2.BCTB
    - Bfly x 20
    - BCTB sigles 8 x 1
    - BCTB + KS 5+5 x 4
    - BCTB + CTB 1+1 x 5

    3.Power clean + Split jerk
    1+3 up to 75% effort

    4.Accessory
    3 sets:
    Banded apple picker 8+8
    Bent over Y x5

  • Biking Workout

    Biking as long as possible

  • 10min amrap: kk-c&j vuorokäsin Workout

    10min amrap:

    • kahvakuularinnalleveto & työntö vuorokäsin väliheilautuksella

    Kuulan paino kommenttiin.

  • C. Odd object conditioning Workout

    5 Rounds not For Time:
    50' Handstand Walk
    50' Yoke Carry

    Yoke Weights:
    Males: 280-320-360-400-440
    Females: 200-230-260-290-320

    Kilos:
    Males: 127-145.5-163-181-200
    Females: 90-104.5-118-131-145.5

  • B. Conditioning Workout

    AMRAP 5:
    1600 Meter ass bike
    1 Round of Chest to Bar Cindy
    AMRAP Power snatch

    Rest 5 Minutes

    AMRAP 5:
    1200 Meter ass bike
    2 Rounds of Chest to Bar Cindy
    AMRAP Power snatch

    Rest 5 Minutes

    AMRAP 5:
    800 Meter ass bike
    3 Rounds of Chest to Bar Cindy
    AMRAP Power snatch

    Kilos:
    1st Bar: 60
    2nd Bar: 70
    3rd Bar: 80