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

  • Rest day Workout

    Rest, sick 29.4.-2.5.2019

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 hours, x 6
    Metcon: ma
    Aer: ke, to
    Squat: 2460 kg
    BB: -

    Gymnastiscs:
    Pull up -
    CTB -
    TTB - 25
    HSPU - 40

    MU - ma, ke, pe - 36
    BMU -
    Bfly - 85
    Bfly CTB - ti
    HSW - ti, ke, pe - 25 m.

    Sleep 7/7
    Avg. tt. bed 22:25
    Avg. t. asleep 8 h 10 min
    EA. 39 kcal/FFM

  • Strength Strength

    60 min
    Warm up for 20 min
    1.Deadlift
    Build to challenging set of 8
    - Max 4 heavy sets

    2.4 rounds of:
    A) Bulgarian split jumps 10+10 (Ilman kuormaa, hypyllä)
    B) Strict Single leg Toes to bar x 10
    C) Russian twists x 20
    - Rest 60 s. between movements-

  • Gymnastics + strength + conditioning Strength

    135 min
    Warm up for 20 min
    - 30 bfly
    - 20 HSPU

    1.GS
    A. HSW 5 min
    - 5 m.
    B. MU 50 min
    - RS
    - TWB
    - HTR
    - 2 S + MU 7 x 1
    - 1 S + MU 4 x 1
    - Total of 11 MU

    2.Strength
    A. Strict chin up - 5 RM

    3.Conditioning
    A. Every 4 minutes for 5 rounds:
    10 cal Assault bike
    - 15 15 15 14 15 s.

    4.Accessory
    A. 3 rounds:
    5+5 Quadruped shoulder CAR
    5 Scap push ups straight into
    5 m Seal walk
    300 m easy Ski-erg

  • Rest & active recovery Workout

    30 min
    2 min run/1 min walk
    4.6 km
    120/146
    6.39/4.09 min/km

    Lihashuolto JH 60 min

  • Gymnastics + aerobic work Workout

    150 min
    Warm up for 20 min
    - 20 HSPU
    - 25 TTB

    1.GS
    A. MU 50 min
    - RS
    - TWB
    - HTR
    - 2 S + MU 8 x 1
    - 1 S + MU 5 x 1
    - Total of 13 MU

    B. HSW 20 min
    - Drills
    - 10 m.

    2.Aerobic work
    A. For 60 minutes:
    5 min Erg - row
    25-40 s Wall facing Handstand hold
    5 min Erg - run
    10 Shoulder extension bridges (1s pito yläasennossa, lavat yhdessä)
    5 min Erg - bike
    8+8 KB Front rack crossloaded reverse lunge
    Result: 3 rounds + 3 min row

  • Gymnastics + strength Strength

    120 min
    Warm up for 20 min
    1.GS
    A. HSW 15 min
    - Drills
    - 10 m.
    B. Bfly 10 min
    - 35 reps
    C. Bfly CTB 15 min
    - Box drills x 4
    - Swing + CTB 3+3 x 4

    2.Strength
    A. Back squat
    Build to challenging set of 8 (RiR 2-3)
    -then-
    2x8 @ last working weight
    - Rest as needed

    3.Accessory
    A) DB Z-Press 3x8 (Heavy) - 15 20 20 lbs
    B) DB Single arm High pull 3x8+8 - 15 15 15 lbs
    C) Ring face pull 3x6-10 - 8 8 8
    - Rest 60 s between sets, alternate exercises-

  • Gymnastics + strength + conditioning Strength

    140 min
    Warm up for 20 min
    - 20 bfly

    1.GS
    A. MU for 50 min
    - RS
    - TWB
    - HTR
    - 2 S + MU 6 x 1 + 3 x 2
    - Total of 12 MU

    2.Strength
    A. Bench press 5 RM

    3.Conditioning
    A.10 x 1 min on/ 1 min off: Row
    - Hard, but consistent.
    - 256 257 263 266 267 269 271 272 273 274
    - 1.57 1.56 1.54 1.52 1.52 1.51 1.50 1.50 1.49 1.49

    4.Accessory
    A) Heel elevated goblet squat 4x10 (Light weight, slow on the way down)
    12 16 20 20 kg
    B) KB Lateral lunges 4x10 (Light weight, stay upright!)
    6 8 8 8 kg
    C) Ring body saw 4x8-12 (Stay hollow)
    8 8 8 8

  • Total workouts of the week Workout

    Rest day, total workouts of the week 5 h, x 5
    Metcon: -
    Aer: ti, ke, to, la, 3 h 40 min
    Squat: 1500 kg
    Gymnastics: -

    Sleep 5/7
    Avg. tt. bed 22:35
    Avg. t. asleep 7 h 55 min
    Ea. 39 kcal/FFM

  • Aerobic work Workout

    75 min
    Run 2 min/walk 1 min
    11.7 km
    HR 121/147
    6.31/4.53 min/km