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

  • Sots press Strength

    3x 6 @tuntuman mukaan moderate

  • Ass and burps Workout

    5 Rounds for reps

    • 2 minute: 15 cals assault bike, rest of time max burpee box jump overs
    • 2 min rest

    score is total amount of burpees

  • Total workouts of the week Workout

    Rest day, total workouts of the week 8 hours, x 5
    Week 2/3
    The Pack Program

    Conditioning
    Metcon x 2
    Aerobic work x 2, 120 min

    Gymnastics
    MU - 15
    BMU -
    BFLY - 60
    KCTB - 100
    HSW -

    Recovery
    Avg. time to bed - 23:10
    Avg. cals/day - 2770
    Bodyweight 62.6 kg
    Capacity - 97

  • MAYFLY PRO TRACK Workout

    A,
    4 rounds for quality of:
    Sled Drag, pick load, 30m
    Overhead Barbell Carry, pick load, 15m
    Dumbbell Bear Crawl, pick load, 7,5m
    Rest 3 mins

    B,
    Complete as many rounds as possible in 12 mins of:
    12 Box Jumps, 60/50cm
    6 Thrusters, 43/30kg
    6 Bar Facing Burpees

    Complete in teams of 2. You go-I go fashion.

    Goal
    8+ rounds total

    C,
    4 rounds for quality of:
    10 L/10 R Landmine Rotations, pick load
    Banded Single Arm Suitcase Carry, pick load, L 15m/R 15m
    10 Pike Compressions

  • Erg and complex Workout

    • 100/80/60/40/20 cals

    After each turn on the ERG, do following complex w. 2x17.5kg dumbbells:

  • Bench press Strength

    Bench press
    5, 4, 4 @ 57.5 + max @ 52.5, 10 reps

  • Pistol + T2B Otm 10 Workout

    Parittomalla pistoolit 8-10 reps
    Parillisella t2b 8-10 reps

  • Assault bike intervals Workout

    For ten minutes, go 30 seconds slow, 20 seconds average pace and 10 seconds all out.

    Result is the number of calories cycled.

  • DRAGON BALL Workout

  • BBC Weightlifting (deload) - Friday session Workout

    A) Snatch complex

    Nousu raskaahkoon painoon kompleksissa: ”Snatch + Snatch balance”.
    Käytä tähän noin 10:00 minuuttia.

    B) Snatch sets:

    5-7 sets of ”Snatch pull + Low hang snatch + Snatch” @ 60-70% 1RM
    Nostot 2:00 min välein.

    C) Clean & jerk complex

    Nousu raskaahkoon painoon ”kelluvassa työnnössä”. Eli ensin rinnalleveto kyykynkautta kokonaan ylös ja heti dippi sekä työntö. Huom! Ei äijätyöntö, joka lähtee suoraan catchista.
    Käytä tähän noin 10:00 minuuttia.

    D) Clean & jerk sets

    5-7 sets of ”Clean pull + Clean + Jerk” @60-70%
    Nostot 2:00 min välein.

    E) Accessory (optional)

    3-4 rounds of:
    15-20 GHD sit-ups
    15-20 Weighted hip extensions on GHD
    *Rest 60-90s between sets.