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

  • Hard routine Workout

    130 min
    1.Gymnastics
    A. Butterfly pull up practice
    - 7 6 8 9 8 = 38 reps

    Hard routine
    2. Warm up & prep. for Winter war qualification event 4

    3.Winter war qualification event 4
    4 rounds for time:
    20 CTB
    20 BBJO
    Time cap: 16 min
    Result: 16.07
    179/188

    4.Strength
    Tabata sets:
    A. Banded lat pull apart
    B. Banded triceps
    C. Hollow hold
    D. DB press
    E. HS hold
    F. Arch hold

  • Gymnastics + weightlifting Strength

    130 min
    Warm up EMOM12 + 18 m HSW
    1.Gymnastics
    A. Ring muscle up practice
    - RS
    - TWB
    - HTW
    - MU as. 1
    B. E2MOM46: MU x 1
    - 5 fails
    - 18 MU
    - Total of 19 MU

    2.Weightlifting
    A. Jerk from rack 1 RM

    B. Jerk dips 3 x 3 @ 100-110% of A)
    3 x 3 x 67.5 kg

    3.Gymnastics strength
    A. 4 sets:
    5-8 Russian dips
    10 Feet elevated Bulgarian ring row
    - Not done

  • Aerobic work Workout

    30 min
    15 min crosstrainer + 15 min row
    133/150

    Hieronta 45 min

  • Total workouts of the week Workout

    Rest day, total workouts of the week 15 hours, x 8

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

    Gymnastics:
    Pull up -
    CTB -
    TTB - 45
    HSPU - 40

    MU - 41
    BMU - 18
    Bfly - 120
    HSW - 52 m.

    Sleep 5/7
    Avg tt. bed 22:45
    Avg. t. asleep 8 h 5 min
    Avg. EA 42 kcal/FFM

  • Total workouts of the week Workout

    Rest 1.-2.12.2018, @ Helsinki
    Deload week

    Total workouts of the week 6 hours, x 5
    Metcon: -
    Aer: ma, ti, to, pe - 2 h 40 min
    Squat: -

    Gymnastics:
    Pull up -
    CTB -
    TTB - 65
    HSPU - 15
    MU - 10
    BMU -
    Bfly -
    HSW -

    Sleep 4/7
    Avg. t.t. bed 22:50
    Avg. t. asleep 7 h 45 min
    Avg. EA -

  • Aerobic work Workout

    40 min row
    138/147
    2.23.5/500 m
    8360 m

  • Hanging Leg Raise Strength

    Hanging leg raise 15-15-15-15-15 reps

  • Aerobic work Workout

    20 min
    A. 1 min walk/1 min run
    111/127
    2.7 km
    7.36/4.49 min/km

  • Aerobic work Workout

    65 min
    A. 3 rounds:
    5 min ski
    5 min bike
    5 min row
    5 min run
    128/142

  • Gymnastics + conditioning Workout

    120 min
    Warm up for 15 min
    1.Gymnastics
    A. MU practice for 50 min
    - RS
    - TWB
    - MU as. 6 x 1
    - MU 4 x 1
    - Total of 10 MU
    B. HSPU practice for 15 min

    2.Conditioning
    A. At 70 % effort:
    2000m Row
    - Then -
    3 rounds:
    10+10 Single leg KB RDL - 20 kg
    6+6 Lateral box step ups
    6+6 KB Windmill
    - Then -
    4000 m Bike
    Time: 34.00
    131/154