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

  • Aerobic work + gymnastics + conditioning + strength Workout

    AM: 60 min
    1.PK: 4 x 2000 m Ski-erg
    1) 2.42.4/500 m - 121/131
    2) 2.37.8/500 m - 135/145
    3) 2.33.2/500 m - 146/156
    4) 2.28.1/500 m - 154/164
    2.Mobility for 10 min

    PM: 150 min
    Warm up for 15 min
    1.Gymnastics
    A. HSW practice for 15 min
    - 22 m.

    B. Bfly CTB practice for 25 min
    - Box 2 x 10 + 1 x 8/s.
    - Kip swing + CTB 10 x 3+3

    C. Bfly practice for 10 min
    - Total of 55 reps

    D.Toes to Bar practice for 10 min

    E. 3 sets:
    10 s ME toes to bar - 6 6 6
    30 s steady pace tuck ups
    -20 s rest-
    10 s ME Kipping HSPU - 5 5 4
    30 s Shoulder presses with stick
    -50 s Rest-

    2.Conditioning
    A. For cal:
    Tabata assault bike
    - 71 cal, 10 - 7 cal/20 sec., max/avg. watts 955/397, max/avg. rpm 92/58
    -Rest 2min-
    Reverse Tabata assault bike
    - 48 cal, 6 - 4 cal/10 sec., max/avg. watts 1014/374, max/avg. rpm 94/55

    3.Strength
    A. 4 sets: > 3 sets
    20 Horizontal row > 10 reps - 20 20 20 kg
    15+15 Half kneeling DB press - 15 15 15 lbs
    20+20 Side crunches
    -Rest 90 s between rounds-

  • 5 rounds Workout

    21 Air Squats
    15/12 Calorie Row
    12 Alternating Dumbbell Snatches (50/35)

  • Weighted pull up single Strength

    Heavy single for weighted pull up

  • 1.11.2017 40+ Workout

    Minutes 0:00 – 7:00
    Build to a Moderate Pause Overhead Squat
    Minutes 7:00 – 12:00
    Build to a Moderate Pausing Snatch Balance

  • Total workouts of the week Workout

    Rest day, total workouts of the week 16 hours, x 9

    Metcon: ma, ti, ke, pe, la
    Aer: ti, to - 1 h 50 min
    Squat: 1995 kg

    Gymnastics:
    CTB -
    Pull up -
    TTB - 80
    HSPU - 55

    MU - 26
    BMU - 48
    Bfly - 175
    Bfly CTB - 1 harjoituskerta
    HSW - 74 m

    Sleep 4/7
    Avg. tt. bed 22:30
    Avg. t. asleep 7 h 50 min
    Avg. EA 39 kcal/FFM

  • Weighted dip Strength

    4x8, tempo

  • Barbell row Strength

    4x8, tempo

  • Sprints , row Workout

    8x200m @ 80%
    4x100m @ 80%

  • Koneeseen kadonnut. Workout

    Emom start 10kcal. Assault bike / row / ski ergo / Rest. Increase 1kcal every machine every minute. Go as far u can.

  • Block clean 4x1 Strength

    Block Clean, four singles.