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 Workout

    50 min
    1 min walk/1 min run
    6.7 km
    114/151
    7.29/5.01 min/km

  • Weightlifting + conditioning Strength

    120 min
    Warm up for 20 min + 25 m HSW
    1.Weightlifting
    A. Power clean - Heavy single in 20 min

    2.Speed
    A. Box jump for height
    - 104 cm

    3.Gymnastics
    A. Bar muscle up practice (10 min)
    - 1 + 3 reps

    4.Conditioning
    10 x 30 s. on/ 30 s. off:
    A) Bar muscle ups
    - 4 4 4 4 4 reps
    B) Wall balls 20 lbs
    - 13 14 13 13 15 reps

    5.Strength
    A. 3 sets:
    8-10 Strict pull ups - 8 8 8
    10+10 3-point row - 25 25 25 lbs
    - Rest 60 s.

  • Aerobic work + gymnastics + strength Workout

    AM: 90 min
    1.Aerobic work
    A. Bike 4 x 20 min
    -1 min rest between
    - PK1
    HR 117/133
    B. Mobility work for 10 min

    PM: 105 min
    Warm up for 15 min
    1.Gymnastics
    A. Butterfly pull up practice
    - 8 9 8 8 9 9 = 50 reps
    B. Butterfly CTB practice
    - 12 attempts
    C. HSW practice for 10 min

    2.Conditioning
    A. 8 x 60 s on /30 s off:
    A1. 5 m HS Walk + ME Burpees
    - 5 m + 6 burpee, 2.5 m + 4 burpee, 2.5 m + 8 burpee, 2.5 m + 1 burpee
    A2. 10 Toes to bar + ME KB Hang Snatches (käden vaihto kierroksittain)
    - 11, 11, 10, 11 KB hang snatch @ 12 kg

    3.Strength
    A. Strict HSPU Strength:
    4 x 5 w/ 1 s. stop, lower than last week

    B. Every minute on the minute for 15 minutes:
    5 s. All out sprint @ heavier than last week - 30 kg

  • Intervals + gymnastics + weightlifting + strength Strength

    AM: 70 min
    Warm up for 15 min
    1.Conditioning
    A. Every 4 minutes for 40 minutes:
    500 m Row
    10 Kb swing (medium weight) - 20 kg
    10 Burpee
    - Kiihtyvä soututahti
    Row times: 2.10, 2.09, 2.08, 2.07, 2.06, 2.05, 2.04, 2.07, 2.09, 2.09
    Round times: 3.13, 3.13, 3.11, 3.12, 3.15, 3.16, 3.18, 3.28, 3.25, 3.25
    HR 172/186
    Cool down for 15 min

    PM: 150 min
    Warm up for 15 min + 17 m HSW
    1.Gymnastics
    A. MU practice for 60 min
    - RS
    - TWB
    - HTR
    - MU as. 1
    - MU 9 x 1
    - MU + HTR 6 x 1+1
    - Total of 16 MU

    2.Weightlifting
    A. Clean pull + Hang clean from mid thigh + Jerk
    - Heavy for the day

    3.Strength
    A. Front squat: Heavy single @ rpe 8
    - 35 45 55 65 70

    B. 4 sets:
    - KB Single leg RDL 10+10 - 20 kg
    - Single leg glute bridge 10+10

  • 7 kierrosta: wb / ak / kk c&j / selänojennus / GHD Workout

    7 kierrosta aikaa vastaan:

    • 10 wall-ball 3m (N 6kg / M 9kg)
    • 10 askelkyykky vuorojaloin kuulat räkissä (N 2x12kg / M 2x16kg)
    • 10 kahvakuula-rinnalleveto & työntö (N 2x12kg / M 2x16kg)
    • 10 selänojennus selkäpenkissä
    • 10 GHD-istumaannousu

  • Strength Strength

    • 8-8-8-8 of:
    BB Deadlifts
    8 @ 9 RPE (-10%) (Load Drop)
    65% 1RM 8 reps
    70% 1RM 8 reps
    70-75% 1RM 8 reps
    60-65% 1RM 8 reps

  • Shoulder press 10x1 Strength

    Shoulder press, 10 sets

  • WOD 291218 Workout

    12' AMRAP
    10 Wall Ball
    10 Ring Dip
    10 Pistol squat alt

  • Ulkoilua Workout

    Ulkoilua.
    Kävelyä mökisessä maastossa, tai pyöräilyä 1,5h. PK sykkeillä.

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 8

    Metcon: ma, ke, la
    Aer: ti, to, 1 h 50 min
    Squat: - (knee pain)

    Gymnastics:
    Pull up -
    CTB - 105
    TTB -
    HSPU - 25

    MU - 38
    BMU - 35
    Bfly - 85
    HSW - 53 m.

    Sleep 5/7
    Avg. tt. bed 22:35
    Avg. t. asleep 7 h 35 min
    Avg. EA 44 kcal/FFM