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

  • WOD 28/12/19 Workout

    Every 6’ x 5 sets perform:

    400M /300 W mt Run

    16 Alternating Arm KB Snatch @24/16kg

    14 Wall Ball @20/14lbs

    12 M / 8 W calories Assault Bike or Row

  • Total workouts of the week Workout

    Total workouts of the week 14 hours, x 8
    Week 1/3

    Strength & conditioning
    Metcon x 3
    Aer x 3 - 140 min
    BB x 2
    Squat - 2565 kg

    Gymnastics
    MU - 40
    BMU -
    BFLY - 40
    BCTB - 70
    HSW - 65

    Recovery
    Sleep 4/7
    Avg. 22:35
    Avg. 8 h 00 min
    EA 40 kcal/FFM

  • Row + DB Snatch Workout

    10cal row
    15 DB Snatch

  • Burpees amrap 2min Workout

    Burpees amrap 2min

  • COOL DOWN Workout

    5min Row/Airbike nose breathing only

    Perfect Stretch video

  • Heavy breathing Workout

    CONDITIONING

    Buy in: 6 Rope Climb

    Then 

    7-5-3 Devils Press @22,5/15kg
    14-10-6 DB Front Squat

    Cash out: 10 Ring Muscle-Up or Jumping Ring Muscle-Up

    RPE 4

    Tailoring Options:

    Decrease loading and/or rep scheme

  • Strength + conditioning Strength

    150 min
    Warm up for 20 min

    1.Strength
    A. SMU
    - 1 2 3 4 2
    - Total of 12 reps

    B. 4 sets: back rack reverse lunge 6+6
    - 55 kg

    2.Conditioning
    A. 6 x 4 min on : 2 min off, for calories
    - Run - 60 + 61 cal
    - AB - 60 + 61 cal
    - Row - 61 + 61 cal
    HR 168/185

    3.Accessory
    A. 3 sets:
    10 hip thrust - 60 60 60 kg
    8 hamstring curls on rower

    B. 4 sets:
    12 bicep curls - 15 kg
    20 banded triceps extension

  • Strength + aerobic work Strength

    130 min
    Warm up for 20 min

    1.Pause Front squat
    6x2 @ 80-85% of Max double
    - Rest as needed

    2.Ring MU Accessory
    Every minute on the minute for 12 minutes:
    1) Tough effort Top of Dip hold - 15 s.
    2) Tough effort Bottom of Dip hold - 15 s.
    3) Tough effort False grip Chest to rings hold - 15 s.

    3.Aerobic work
    Easy bike erg. for 60 min
    Avg. pace 2.23.2/1000 m
    HR 127/140
    25139 m

  • Aerobic work Workout

    45 min
    3 min run/1 min walk
    HR 130
    6.7 km
    6.48 min/km

    60 min massage

  • Aerobic work + gymnastics + conditioning Workout

    AM: 35 min
    3 min run/1 min walk
    7.1 km
    HR 124

    PM: 130 min
    Warm up for 20 min

    1.HSW
    - 25 m

    2.BCTB
    - BFLY x 20
    - Box 2 x 8
    - BTCB singles x 5
    - KS+BCTB 3 x 5+5
    - BCTB+BFLY 5 x 1+1

    3.HSPU endurance
    3 rounds:
    15 s Max effort Box pike HSPU - 5 4
    45 s Shoulder presses w/ stick

    4.Conditioning
    "Mikko's triangle"
    10 rounds of:
    1) Row
    2) AB
    3) Ski
    4) rest
    - All 11 cal, total of 330 cal
    - HR 158/176