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

  • Olympics / kilpailuharjoitus Strength

    Total 105min
    A. WU 500m row, 2x20 abs & backs, mobility

    B. Olympics, kilpailuharjoitus

    Tempaus: tankojumppaa, 50%x2, 60%x2, 70%x1, 80% x1, 85%x1, 90%x1, (90%1) 95%1 , 98%1, 100%1

    tauko 10 min

    Työntö: tankojumppaa 40%x2+1, 50%x1, 60%x1, 70%x1, 80%x1 , 90% x 1 90%1 98%1 100%1

  • Olympics & strength Strength

    Total 90min
    A. WU 500m row, 2x20 abs & backs, mobility
    B. Olympics
    Barbell WU

    1. Ylöstyöntö telineeltä nousu 5kg alle alkupainon ykkösiä
      25 30 32.5 35 37.5 40 42.5 42.5

    2. Kyykky takaa 50%3, 60%3, 70%3, 80%5

    3. Shoulder press 3x3 AHAP

    4. Push press 3x5 AHAP

    5. Vatsa + selkä 6x15
      Weighted situps with ls 15kg, jalkojen lasku puolapuilla x 2, linkkuveitsi 6kg KB, rutistus jalat ylhäällä 6kg KB, kylkitaivutus 20kg KB
      Selänojennus 2x15x52.5kg, KBS 2x15x20kg, reverse hyper 5kg + 7.5kg

    D. Post WO 500m row

  • Rest day Workout

    Rest day

    Sick 1.-4.9.2020

  • Deadlift, DUs Workout

    3 rounds of
    10 Deadlifts, 135# (115#)
    50 Double Unders

  • 9-29-2011 Bench Press Resistance Training Workout

    Banded Bench Press
    12x 2 25 LBs
    Black Bands (Red + Tangerine)

    Extras
    100 Push Ups
    3x 10 Barbell Row (95 LBs)
    600 Flutter Kicks
    100 Triceps Press Purple Band
    2x 100 Sledgehammer Hits (16 LBs)

  • Total workouts of the year Workout

    Total workouts of the year 2019

    Total workouts: 349
    Total workout hours: 661
    Training days: 277
    Rest days: 84
    Sick days: 4

    Strength & conditioning
    Total metcons: 123
    Total aerobic work: 5025 min
    Squat: 69 230 kg

    Gymnastics
    MU - 1970
    BMU - 600
    BFLY - 4620
    BCTB - 855
    HSW - 2155 m

    Recovery
    8+ hours of sleep: 198 days
    Avg. time to bed: 22:35
    Avg. time asleep: 7 h 50 min

  • Gymnastics + conditioning Workout

    145 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 8 x 1
    - MU 11 x 2
    - MU x 30

    2.Gymnastics capacity
    A. AMRAP5
    5 Wall climb - 5 CTB
    30 DU - 7 cal bike
    Reps: 5 rounds

    Rest 2.5 minutes

    B. AMRAP5
    5 Toes to bar
    5 Double DB jerk 2x30/22.5kg - 15 kg
    5 DB squat 2x30/22.5kg - 15 kg
    Reps: 5 rounds + 5 TTB

    Rest 2.5 minutes

    C. AMRAP5
    5 Ring dip
    5 DB snatch 30/22.5kg - 20.5 kg
    5 DB squat 30/22.5kg - 20.5 kg
    Reps: 4 rounds

    3.Strict pulling & pushing
    A. Find max 3 REP deficit HSPU
    - Not done

    Rest 3 minutes

    B. For quality x 3 rounds:
    8 Seated DB strict press - 12.5 11.5 11.5 kg
    16 GHD sit up - to parallel

  • Hard routine Strength

    135 min
    Warm up for 15 min

    1.Strength
    4 sets:
    Deadlift 4x8 @ RPE 8 - 80 85 90 90 kg
    Bench press 4x8 @RPE 8 - 40 40 42.5 42.5 kg
    - Rest to full recovery, alternate movements

    2.Metcon
    Every minute on the minute for 30 minutes:
    1-2) Row @ 75-80% Pressure - 25 25 25 25 26 26 cal
    3-4) AMRAP of: 10 TTB + 10 DB Snatches 40 lbs + 14 Box jump overs
    5) Rest
    All sets: 1 round + 5 TTB

    3.Accessory
    4 sets:
    Seated DB Press 12 x 20 lbs
    DB Lateral raises 12 x 10 lbs
    Ring Body saw x 8

  • 100 kcal echo bike Workout

    Do 100kcal with echo bike as quick as possible.

  • Frida's Workout #9 Workout

    40s on, 10s off, 4 Rounds
    6 exercises, 23 mins 30s

    Bulgarian Split Squat (each side)
    Calf raises
    Glute bridge hold
    Sumo switch squat
    Frog kicks
    Jump Squat