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

  • Erg 2x30min Workout

    2x 30min erg

  • 2/8/21 Workout

    Warm up(10)
    3rds
    20 mountain climbers
    20 front kicks
    20 arm circles 10 front/10 back
    6 jing jang(5m shuttle run)

    WRK(23)
    WRK 10:00 REST 3:00 WRK 10:00
    12 push ups w/two second pause at the top
    12 alternating sit ups
    12 single arm russian kettlebell swings-6 per side
    6 broad jumps

    Finisher
    50 flutter kicks
    1:00 samson stretch

  • 2/3/21 Workout

    Warm up(10)
    3rds
    20 jax
    10 heel grab
    5 plyo

    RCVR(30)
    walk, jog, bike, move

    Finisher
    1:00 chest opener
    1:00 quad stretch

  • REST DAY Workout

    Tee jotain kevyttä, palauttavaa. Ulkoile leppoisasti, tee pihahommia, venyttele tai ota ihan iisiä! :)

  • Kotitreeni WOD Workout

    10rds
    9 Single arm thruster (vaihto kierroksittain)
    35 Object over Jump

    skaalattu
    6rds
    6 thruster
    15 object over jumo

  • Gymnastics + weightlifting + strength Strength

    145 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 30
    - BCTB x 30

    2.WL
    A. High-hang snatch
    4x2x85-90 % / "0-0.5 reps in the tank"
    New set every 3 minutes
    - 46 kg

    B. Snatch pull with 3 s. first pull
    4x4x95-100 % of your 1 RM snatch
    Rest 2 min between sets
    - 55 kg

    C. Snatch balance
    3x2
    "0-0.5 reps in the tank"
    New set every 2 minutes
    - 40 42.5 45 kg

    3.Accessory
    3 rounds of 40 s. on, 20 s. off:
    1. HC headbug - 5 kg, 12 reps
    2. GHD hip extension with snatch grip barbell - 5 kg, 15 reps
    3. Wall facing HS hold + shoulder taps - 20 reps

  • Row interval Workout

    5x30s row
    1 min rest between sets

    Result is total metres

  • Clean lördag Strength

    A: Squat Clean 8x2
    B1: Front squats 3x3
    B2: strict chin ups 3xMax

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 hours, x 6
    Week 2/3

    Strength & conditioning
    Metcon x 3
    Aerobic work x 2 - 70 min
    Upper body strength x 2
    Squat - 2765 kg

    Gymnastics
    MU - 40
    BMU -
    BFLY - 115
    BCTB - 45
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 2
    Avg. time to bed - 23:00
    Avg. hours asleep - 7 h 45 min
    Avg. cals/day - 2770

  • Rest day Workout

    Rest day