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

  • EXTRA-STRENGTH (open gym) Workout

    Warm up

    A) 4-6min easy erg

    B) Sumo deadlift & bench press warm-up:
    8-6-4-2 increasing weights

    Workout

    A) Sumo deadlift
    3x10
    Paino, jossa on muutama toisto varaa

    B) Bench press
    4x3 @70-80% 1RM
    Jätä varaa muutama toisto. Paino tulee olemaan sama seuraavat kaksi viikkoa ja toistoja viikoittain yksi enemmän.

    C) 3 rounds:
    1min ring row
    1min push-up
    1min rest

  • Muscle & Power, AV1 Strength

    Back squat 1 RM, then sets @ 80%, 60% (choose reps)

  • Gymnastics + strength + conditioning Strength

    145 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 20x1

    2.Strength
    A. Supersets
    10-8-6-4 Shoulder press
    - 25 27 29 31
    6-5-4-3 Strict chest to bar
    *Rest 90 s. between rounds

    B. Core
    - Not done

    3.Conditioing
    Row progression
    WORKOUT 7
    10x500 m, 1 min rest between sets
    @ -1s/500 m 5000 m avg pace
    - Avg. pace 2.04.1

  • Gymnastics + Easy pace work Workout

    E4MOM x 3-4 rounds:

    1) 5-15 pull up + remaining time bike
    2) 5-15 push up + remaining time ski
    3) 10-20 wallball + remaining bike
    4) 10-20m hs walk + remaining time ski Scalded 3-5 wall walk

    Tavoite kerryttää Gymnastics volyymia matalilla tehoilla ja kevyesti kuormitettuna, skaalaa liikkeet ja toistot itsellesi riittävän helpoiksi, keskiarvo sykkeet PK2 alueella. Uskalla mennä riittävän rauhassa.

  • Weighted pull ups Strength

    5x5 heavy, 35-45% from bodyweight

  • CONDITIONING (ei comp) Workout

    4x4min, 2min rest between
    (A+B+A+B)

    A: AMRAP of: 12/9cal Airbike, 9
    Deadlift, 7 Hang Power Clean, 5
    Jerk

    B: 400m run then remaining time
    AMRAP of: 24 DU, 12 KBS
    @24/16kg, 8 HSPU

    Overall RPE 4, very heavy
    breathing.

    Loadings:
    Rxd: 70/50kg
    Masters: 50/35kg
    Tailored: 40/30k

  • Gymnastics + conditioning + strength Workout

    135 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 15x1

    2.Back squat
    - Not done

    3.Conditioning
    EMOM30:
    1-2) Erg: bike - 25 25 25 23 23 23 cals
    3-4) 12 butterfly pull up + 10 BBJ + max reps KB FR lunges 2x12 kg
    - 3, 10, 8, 4, 6, 7 = 38
    5) Rest
    - HR 173/185

    4.Accessory
    3 rounds:
    12 lat pull down w/pause at chest - 25 kg
    12 side lat raise - 10 lbs
    12 ring body saw

  • Duskien taival osa II Workout

    5 kierrosta.

    3 min töitä:
    - Echobike 10 cal
    - Tuplat 20
    - Skiergo loppuaika.
    1 min lepo.

    Tulos on kalorit skiergolla.

  • BBC Weightlifting - Friday session Workout

    Snatch & clean and jerk

    A) Snatch, 20 x 2. lift every :30s @ 65%

    B) Clean and jerk EMOM 12:
    2 Power cleans & jerks @ 68%

    C) Back squat EMOM 12:
    2 Back squats @ 68%

    D) Accessory:
    3x
    30 Russian twists
    20 Slow knee tucks

    Bonus:
    7 x 8 Banded CTB pull-ups

    3-4 Sets of:
    10 Snatch grip sotts press behind the neck
    10 “Lu raises”
    5 High box jumps
    Rest 1-2 minutes between sets.

  • Total workouts of the week Workout

    Rest day, total workouts of the week 10 hours, x 5
    Week 1/3

    Strength & conditioning
    Metcon - 3
    Aerobic work - 1, 90 min
    Upper body strength - 1
    Squat - 1620 kg

    Gymnastics
    MU - 20
    BMU - 20
    BFLY - 120
    BCTB - 20 (singles)
    KCTB- 60
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 2
    Avg. time to bed - 23.10
    Avg. hours asleep - 7 h 40 min
    Avg. cals/day - 2750