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

    AM: 60 min
    2 min run/1 min walk
    8.6 km
    125/158
    7.02/4.05 min/km

    PM: 140 min
    Warm up for 25 min
    1.Gymnastics
    A. HSW practice for 15 min
    - 25 m.

    B. Bfly pull up practice for 20 min
    - 7 8 7 8 7 8 5 = 50

    C. EMOM6: kip HSPU - 6 6 6 5 5 5 = 33 reps

    2.Strength
    A. Farmers carry
    20 min to find challenging weight on 15+15 m trip
    20 32 42 48 kg

    3.Gymnastics conditioning
    A. Chest to bar priming
    - 5 7 3 7 3

    B. Every minute on the minute for 15 minutes
    1) 8 Power cleans @ 35 kg
    2) Chest to bar (RiR 2-3) - 10 10 10 7 6
    3) 10 Medball bearhug squats 40-50 lbs - 40 lbs

    4. Accessory
    3 sets:
    4 Back bridge lifts
    6 Cuban press complexes - 10 kg
    8 Scap push ups
    - Slow and controlled all the way through. Pauses in top and bottom positions in all movements.

  • Conditioning + gymnastics + weightlifting + strength Strength

    AM: 70 min
    WU for 25 min
    1.Conditioning
    A. Every 3 minutes for 30 minutes:
    15 cal Ski-erg
    12 Double DB Squats - 2 x 10 kg
    Times: 1.49, 1.45, 1.44, 1.43, 1.42, 1.41, 1.38, 1.36, 1.35, 1.31
    Cool down for 15 min

    PM: 160 min
    Warm up EMOM14 + 10 min mob
    - 25 bfly

    1.Gymnastics
    A. RMU practice
    - Drills: RS, TWB, HTR
    - 2 swing + 1 MU x 15
    - Total of 15 MU

    2.WL
    A. Every 2 minutes for as long as possible:
    Clean + 2 Shoulder to overhead
    - Start at 45 kg, work up 2,5 kg at a time

    3.Strength
    A. Deadlift
    4 RM (Max 3 sets)
    85 95 195 110 kg

    B. 3 sets:
    Deadlift x 2 @ 4RM weight (Fast!) - 110 kg
    - Rest 15 s-
    4 High box jumps
    30" + 15 kg plate
    - Rest 3 min-

    4.Accessory
    A. Single leg reverse hyper 4 x 15+15 - 30 kg
    B. Side plank hip raises 4 x 15+15
    - Rest 60 s. between movements-

  • Powerbuilding dag 5 Workout

    Rowing/running 5x1km vila 1minut mellan varje intervall

  • Deadlift Strength

    4x10
    85%

  • Back squat Workout

    4x7 85%

  • Alternative A Workout

    Aerobic endurance for 60-90min:

    40-60min HR 55-65% (wattbike, outdoor biking, bike erg, row)
    20-30min HR 65-75% (running, ski erg, rowing, biking)

  • Lördag 30/3 2019 Workout

    Partner WOD
    8min amrap
    8 DB power clean
    8 DB farmer carry reverse lunges
    2min rest
    8min amrap
    8 DB push press
    8 DB farmer carry reverse lunges
    *Partner 1 performs a full round while partner 2 holds plank position.

  • Clean&Jerk setti Strength

    Clean&Jerk 3x2+2, 2x1+2, 7x1+2

  • Power snatch + snatch 5x1+1 Strength

    Power snatch + snatch 5x1+1

    Kevyesti

  • Total workouts of the week Workout

    Rest day, total workouts of the week 17 hours, x 8

    Metcon: ma, ti, ke, pe, la
    Aer: ti, to, 50 + 35 = 85 min
    Squat: 3130 kg
    BB: ke, la

    Gymnastics:
    CTB - 20
    Pull up -
    TTB - 50
    HSPU - 70

    MU - ma, ke, pe 33
    BMU - ke, la 33
    Bfly - 130
    Bfly CTB - ti
    HSW - 44 m.

    Sleep 1/7
    Avg. t. asleep 7 h 30 min
    Avg. tt. bed 22:25
    EA 42 kcal/FFM