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 Strength

    160 min
    WU 15 min
    1.WL
    A. Push press + Jerk
    - Heavy 1+3 for the day

    2.Gymnastics priming
    Toes to bar
    Pull up/Chest to bar

    3.Metcon
    A. 0:00-10:00
    21-15-9:
    Toes to bar
    Burpee
    Time: 6.06

    B. 10:00-15:00
    75 Wall balls
    Max effort Chest to bar > butterfly pull up
    Reps: 9

    15:00- 20:00
    Rest

    C. 20:00 -->
    300 m Ski
    450 m Row
    850 m Bike
    Time: 5.09

    4.Strength/Accessory
    From Tuesday
    A. 5 sets:
    - Barbell Good morning x 8 (RiR 2) - 35 35 35 35 35 kg
    - Pallof press 10+10
    - Rest 60 s. between sets-

    B. 3 sets:
    - 8+8 Bulgarian split squat w/barbell - 35 35 35 kg
    - 5 band assisted GHD hamstrings
    - 12 hip thrust w/band

  • Total workouts of the week Workout

    Rest day, total workouts of the week 13 hours, x 6

    Metcon - ti, pe
    Aer -
    Squat - 2455 kg
    BB - ke, pe

    Gymnastics
    Pull up -
    CTB - 35
    TTB - 60
    HSPU - 40

    MU - 44
    BMU - 25
    HSW - 55 m.
    Bfly - 105
    Bfly CTB - ma, la

    Recovery
    Sleep +8 h/week - 1/7
    Avg. t. asleep 7 h 5 min
    Avg. tt. bed 22:50
    Avg. EA 40 kcal/FFM

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC CONDITIONING

    75 GHD Sit-Up for time.

    Tailor the rep scheme to fit your fitness level! RPE 3 to 4

  • Gymnastics + strength Strength

    140 min
    WU for 15 min
    1.GS
    A. HSW 10 min
    - 15 m.

    B. MU 40 min
    - Skill drills
    - MU 4 x 1 + 5 x 2
    - Total of 14 MU

    C. Bfly + BCTB for 15 min
    - Bfly x 20 reps
    - Box drills 2 x 8 reps
    - Kip CTB x 5 reps
    - Kip swing + BCTB 4 x 3+3 reps

    D. MU strength
    - False grip hollow hang
    Accumulate 60-90 s. in 15-20 s. intervals - 60 s.
    - Jumping muscle ups
    Accumulate 15-20 reps - 15 reps

    E. HSPU Capacity - Every minute on the minute for 5 minutes:
    Tough effort of Deficit HSPU - not done

    2.WL
    A. Clean pull + power clean 2 + 1

    3.Accessory
    A. 3 sets:
    10 90-90 Hip rotations
    6+6 Quadruped thoracic rotations
    5 Cuban presses

    B. 3 sets:
    3x7 bicep curls w/ 13 kg barbell
    20 pike leg lifts

  • 45min amrap: BikeErg / c&j / SkiErg / etunojapunnerrus Workout

    45min amrap:

    • 15cal BikeErg
    • 5 rinnalleveto & työntö (N 35kg / M 50kg)
    • 15cal SkiErg
    • 10 etunojapunnerrus

  • Gymnastic strength Workout

    • 18 Min EMOM of:
    1st Min
    C2B Pull Ups 10-15/8-12 reps unbroken
    2nd Min
    BB Bench Press o STOH 8-12 reps unbroken
    (Usa un carico con cui riesci a fare 8-12 reps unbroken
    3rd Min
    GHD Sit Ups 10-15 reps

  • Seal row 6RM Strength

    Seal row 6RM

  • 8.7.24 Strength

    SHOULDER PRESS

    6-6-4-4-2

    • sama idea kun etukyykyssä
    • lisää 1-2.5kg viime viikosta

  • "Annin kaks-kuus" Workout

    40min AMRAP. Pareittan, vuorotellen. Toinen lepää kun toinen tekee. Juoksut yhdessä
    Cash in: 400m Run
    6 Cal row/ski/bike
    6 Burpee
    6 Push-up
    6 Pull-up
    6 Push press (55kg/35kg)
    6 Clean
    6 Thruster
    6 Wall-ball
    600m Run

  • Weightlifting Strength

    CNJ max
    Db push press 4x8
    Back squat 5x5