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

  • Tabata: penkkipunnerrus kapealla otteella Workout

    8 x 20sek työ / 10sek lepo

    • penkkipunnerrus kapealla otteella

    N 15kg / M 20kg. Älä laske tankoa lepovaiheessa telineeseen.

  • 50 min bike Workout

    50 min bike

  • Aerobic work + gymnastics + strength Workout

    AM: 70 min
    1.Aerobic work
    A. PK1 - PK2:
    2 x 6000m Row
    - 0-3000 m: 24 SPM
    - 3000-5000 m: 26 SPM
    - 5000-6000 m: 28 SPM
    Set 1: 28.30, 2.22.5/500 m, 139/158
    Set 2: 28.26, 2.22.2/500 m, 147/164
    10 min mobility work

    PM: 135 min
    Warm up EMOM10

    1.Gymnastics
    A. Butterfly pull up practice for 20 min
    - 9 9 8 8 reps

    B. Butterfly chest to bar practice for 15 min
    - 5 sets

    C. Every 2 minutes for 12 minutes:
    Max Unbroken set of butterfly pull ups
    Recovery bike the remaining time
    - 12 13 11 10 9 9 = 64 reps
    - Total of 100 butterfly pull up

    D. 30 m HSW

    2.Strength
    A1. Strict Pause Handstand push ups
    4 x 3 w/ 2 s. pause as low as possible
    - Abmat
    A2. Single arm bent over row
    3 x 6 + 6 (Heavy!) - 35 45 45 lbs

    B. 4 sets:
    5+5 Staggered stance RDL (with a barbell, go heavy!) - 35 45 45 45 kg
    15 Hollow rocks
    30 Bent knee heel touches
    - Rest 90 s.

    3.Sled sprints
    7 rounds:
    10 s. all out sprint (Sama kuorma kuin viime kerralla) - 30 kg
    10 s. rest
    10 s. all out sprint
    - Rest 3 min between sets

  • Partner // Row, burpees and a prowler Workout

    10 RFT (5 each)

    One partner keeps doing: 10m PROWLER pull and push the PROWLER back again (20kg plate on PROWLER)

    The other partner does:

    *And Then switches. So Bogh get 5 rounds on the rower, and 5 rounds on the PROWLER)

  • Endurance Workout

    • Interval of:
    1 Interval of:
    Row 2:00 @ max Kcal
    Full and complete rest. Registra il numero di Kcal
    3 Interval of:
    Row ¾ Kcal of 2:00 @ max effort
    Full and complete rest each interval. Registra le Kcal fatte ad ogni interval
    Il primo interval è di 2:00 @ max Kcal gli altri 3 @ max effort a tre quarti delle Kcal fatte nel
    primo.

  • Metcon Workout

    • 3 Round of:
    Run 400 m
    BB Thrusters (40/30Kg) 21 reps

  • Rest day Workout

    Mobility work for 30 min
    3 sets:
    10+10 Pigeon rotations
    10+10 90-90 Hip mobility
    40+40 s Quadruped lat stretch
    3+3/side Front lying shoulder CARs

  • Intervals + gymnastics + weightlifting + strength Strength

    AM: 50 min
    Warm up for 10 min

    1.Conditioning
    A. 10 x 2 min on/ 1 min off:
    15 Cal Ski-erg
    Burpees remaining time
    - Aim for consistency, rpe 8.5
    Reps: 11 12 13 13 13 13 13 13 14 14 = 129

    Cool down for 10 min

    PM: 120 min
    Warm up for 15 min + 10 m HSW

    1.Gymnastics
    A. Ring MU practice
    B. Every 90 s. for 10 reps: 1 MU
    - Total of 16 MU, more rest between reps

    2.Weightlifting
    A. Block snatch from above the knee
    - Heavy triple for the day

    3.Strength
    A. Front squat
    - Build to heavy set of 6
    35 45 55 60 65 kg

    B. Sled push done on Wednesday

  • Total workouts of the week Workout

    Rest day, total workouts of the week 7 hours, x 5

    Metcon: pe
    Aer: ti, ke, 2 h
    Squat: -

    Gymnastics:
    Pull up -
    CTB - 20
    TTB - 25
    HSPU - 40

    MU - 16
    BMU -
    Bfly - 70
    HSW - 65 m

    Sleep 6/7
    Avg. time to bed 23:00
    Avg. time asleep 8 h 00 min

  • Back Squat 1RM Strength

    Back Squat 1RM