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

  • Back squat 10x5 Strength

    Back squat 10x5
    +
    Clean pull 4x2

  • EASYWOD 18022020 Workout

    -kippitekniikka
    -köysikiipeily
    -kahvakuulaheilautus

  • Sunday fun with Juho Workout

    5 rounds:
    3 Front squat 80%
    Dumbbell DT

    7 rounds increasing:
    Snatch DL + HP + PS

  • Gymnastics + conditioning Workout

    120 min
    WU for 20 min

    1.MU
    - Drills
    - 20x1

    2.Conditioning
    EMOM16:
    1) 40 DU
    2) 4 squat snatch 35 kg
    3) 8 cal bike
    4) 10 pull ups

  • 5 sets of 2 power clean + 3 push press Strength

    5x 2 power clean + 3 push press

    65-70% of 1 RM clean and jerk, reset on the first 2 power cleans, and reset on all the push press, rest 2 min between sets

  • Grunt Strength

    25-15-10-5
    Floor Press @2x25/20kg DB
    banded curl
    TC: 15'

    "Black Jack"
    4 rounds of:
    8 Clean @2x24/16kg KB
    7 Squat
    6 Jerk
    and 21 Double KB Lunges
    at each drop 5 strict T2B
    TC: 25'

  • Гребём,кидаем Workout

    3 серии.
    *30/21 кал гребли
    *25:20:15 бросков мяча 6/4. отдых 15 сек
    -отдых 2 мин

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 5
    Week 3/3

    Strength & conditioning
    Metcon x 3
    Aerobic work -
    Upper body strength x 2
    Squat - 2115 kg

    Gymnastics
    MU - 45
    BMU -
    BFLY - 145
    BCTB - 85
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 3/7
    Avg. time to bed - 22:55
    Avg. hours asleep - 7 h 50 min
    Avg. cals/day - 2820

  • VKO1 Treeni 2A Strength

    Takakyykky
    2 kierrosta: (6 kyykkysarjaa)
    1. 4 takakyykkyä @65%
    2. 3 takakyykkyä @75%
    3. 2 takakyykkyä @85%

    *Sarjat kolmen minuutin välein, ensimmäisen kakkosen jälkeen kevennetään painoa ja tehdään kierros uudestaan alkaen nelosesta.
    *Prosentit suuntaa antavia, lasketaan ykkösmaksimista. Toistot tulee olla kuitenkin hyvin liikkuvia.

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 30 min
    90 s. run/60 s. walk
    4.05 km, 7.24 min/km
    HR 125

    PM: 165 min
    WU for 20 min

    1.BCTB
    - BFLY x 35
    - BCTB x 30 (singles)

    2.WL
    A. Snatch from the blocks (just above the knee) > hang snatch
    3x80 % - 44 kg
    2x82-85 % - 46 kg
    1x87-90 % - 48 kg
    2x80 % - 44 kg
    3x75 % - 42 kg
    - New set every 3 minutes

    B. Snatch pull (2 s. pause below the knee")
    4x2
    "2 reps in the tank"
    - New set every 2 minutes
    - 60 kg

    C.Snatch balance + OHS
    3x1+1
    "2 reps in the tank"
    - New set every 2 minutes
    - 44 46 48 kg

    3.Accessory
    EMOM12
    1. 5+5 Landmine rotations > 40 s. w. plank hold 15 kg
    2. 40 s. Double KB overhead reverse lunges, alternating - 2x8 kg
    3. 4+4 One leg jump to low box/plate pile - Rogue bench