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

  • Pausing Back Squat Strength

    On the 1:30 x 6 Sets:
    1 Pausing Back Squat (3 Seconds in bottom)
    1 Back Squat

  • Rowing intervals + gymnastics + weightlifting Strength

    AM: 50 min
    Warm up for 15 min
    1.Rowing intervals
    A. 7 x 1 min/30 s. @ 1:57 /500 m
    - All intervals 1.57/500 m
    - Rest 2 min
    B. 7 x 1 min/30 s. @ 1:54-1:55 /500 m
    - 1.55, 1.55, 1.54, 1.54, 1.55, 1.54, 1.54
    - HR 169/188
    - Spm 32
    Cool down for 10 min

    PM: 150 min
    Warm up + COS 15 min

    1.MU
    A. Drills

    B. Every 2 min for as long as possible:
    2 Ring muscle ups
    - 23 x 2

    Rest 2 min

    C. Every minute for as long as possible:
    1 Ring muscle up
    - 34 x 1
    - Total of 80 MU

    2.Clean + Low hang clean
    - Heavy 1+1 for the day

    3.Floating clean pull on a riser
    - 3 x 5 @ Max of 2)
    - 65 kg

    4.Ring accessory work
    Every minute on the minute for 12 minutes - not done

  • Rest day Workout

    Rest day

  • Gymnastics + strength Strength

    140 min
    Warm up + COS 20 min

    1.HSW
    - 20 m

    2.BCTB
    - Box
    - KS + BCTB 4x5
    - BCTB + BFLY 10x1
    - BFLY 3x10

    3.Strict HSPU strength
    A. Strict HSPU testing
    - 1 rep @ abmat

    B. Bottom of Box pike HSPU hold 4 x Max effort
    - 5 4 5 4 s.

    C. DB Z-press 3x6-8
    - 8x25 6x30 6x30 lbs

    4.Back squat
    - 4x8
    - Rest as needed

    5.DB Death march
    3x30
    - 25 25 25 lbs

  • Total workouts of the week Workout

    Rest day, total workouts of the week 8 hours, x 5
    Deload week

    Strength & conditioning
    Metcon x 2
    Aer x 1 - 45 min
    BB x 2
    Squat - 670 kg

    Gymnastics
    MU - 20
    BMU -
    BFLY - 100
    BCTB - 50
    HSW - 45 m

    Recovery
    Sleep 4/7
    Avg. 22:45
    Avg. 7 h 50 min
    EA 39 kcal/FFM

  • Rest day Workout

    Rest day

  • Gymnastics + conditioning Workout

    105 min

    1.MU
    - Drills
    - EMOM10: 1 MU
    - E2MOM10: 2 MU
    - 20 MU

    2.Metcon
    A. AMRAP10:
    3 - 6 - 9 - 12...
    Thrusters @ 30 kg
    TTB
    Reps: 18 thrusters + 7 TTB

    Rest 10 min

    B. FT:
    40 cal row
    30 DB burpees @ 2 x 15 kg
    40 cal row
    Time: 8.21

  • Gymnastics + weightlifting + conditioning Strength

    120 min
    Warm up & COS 15 min

    1.HSW
    - 10 m

    2.BCTB
    - Bfly 35
    - Box 2 x 10
    - Singles 5 x 1
    - Kip swing + BCTB 4 x 4+4
    - BCTB + bfly 2 x 1+1

    3.Snatch + Overhead squat
    Up to 75% effort

    4.Conditioning
    A. 30-45 min for consistency:
    750 m Row
    4-8 Butterfly pull ups - 8
    4-8 Kipping handstand push ups - 8
    6-10 Toes to bar - 6
    1500 m Bike
    - Rest 60 s between rounds
    - Times: 9.46, 9.26, 9.28, 9.32
    - 4 rounds + 600 m row
    - HR 137/166

  • Keskiviikon hartiapankki Workout

    Wu: soutuvetoja

    Every 1:15 * 12 rounds (15mins)
    Odd: 6 hang high pull 50-50-60-60-60-60kg
    Even: 3 Power clean + 3 jerk 50-50-60-60-60-60

    EMOM 8
    Odd: 4 hang Power snatch 40kg
    Even: 8 push press niskalta 40kg

    Amrap 7: KB swing 16kg: 130 reps

  • 11/13/19 Workout

    Warm up(8)
    100m run
    10 big arm circles
    10 pik-n-grass
    10 lunge
    10 high knees
    10 active spiderman
    10 plyo
    10 plank tap
    10 active cradle
    10 body builders
    :30 samson per

    Workout(16)
    :15 on :15 off :15 on :15 off x4
    curl to press
    rope slams
    reverse fly
    push up w/knee tuck

    Finisher
    50 flutters
    1:00 min chest opener