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

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 6
    Week 2/3

    Strength & conditioning
    Metcon x 2
    Aerobic work x 2 - 80 min
    Upper body strength x 1
    Squat - 1295 kg

    Gymnastics
    MU - 45
    BMU -
    BFLY - 75
    BCTB - 65
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 5
    Avg. time to bed - 22:55
    Avg. hours asleep - 7 h 55 min
    Avg. cals/day - 2880

  • Parijumppis Workout

    Toistot saa jakaa parin kanssa miten haluaa, jokainen setti tulisi suorittaa mahdollisimman tng eli kaikki putkeen ilman huilia, liikkeiden välissä 1,5min lepo

    For time: tc 40min

    100 hang power clean 35kg
    1,5min rest
    100 wallball
    1,5min rest
    100 db snatch 12,5kg
    1,5min rest
    100 burpee
    1,5min rest
    100 pistol squat
    1,5min rest
    1000m row

  • Gymnastics + strength Strength

    85 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 25
    - BCTB x 20

    2.Back squat
    4x80 %
    4x85 %
    3x87-90 %
    2x92-95 %
    5x70 %
    New set every 3 min

    3.Accessory
    3 rounds as supersets:
    8+8 Deep squat strict DB/KB press - 11 kg
    8+8 sa. DB row - 20 kg
    8+8 bicep curls - 11 kg
    Rest 1 minutes between rounds

    4.Metcon
    - Not done

  • Extra Credit 30-11-2019 Workout

    15mins of low intensity movement.

  • WOD 28/11/19 Workout

    TEAM WOD of 2

    3 rounds switching as needed (if possible) of:

    20 M / 15 W Calories Bike or Row

    30 Burpees SYNCRO

    40 Power Snatch 50/40

    12M/8 W Strict Chin Ups

  • EMOM on the 1:30 Workout

    12 minute EMOM on the 1:30
    2 DB strict press
    2 DB push press
    2 BB deadlifts
    2 HPC’s
    2 Front Squats

    35lb DBs
    135lbs on bar

  • Gymnastics + weightlifting + conditioning Strength

    140 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 25
    - BCTB x 25

    2.WL
    A. Every 90 s. x 4
    3 TNG clean
    x 75-80%
    - 52.5 55 55 55 kg

    B. Jerk
    Every 90 s. x 4
    2 Push jerk + 2 TNG Split jerk
    x 70-75%
    - 47.5 47.5 50 50 kg

    3.Conditioning
    For time:
    27 cal Bike erg
    27 Thruster 30 kg > 25 kg
    21 cal Bike erg
    21 OHS
    15 cal Bike erg
    15 Power snatch
    12 cal Bike Erg
    12 Bar facing burpee
    Time: 11.22

    4.Core
    - Not done

  • Gymnastics + weightlifting + strength Strength

    135 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 30
    - BCTB x 25

    2.WL
    A. High-hang snatch 4x2
    x70-75 % / "2 reps in the tank"
    New set every 3 minutes
    - 42.5 kg

    B. Snatch pull with 3 s. first pull
    4x4x85 % of your 1 RM snatch
    Rest 2 min between sets
    - 47.5 kg

    C. Snatch balance 3x2
    "2 reps in the tank"
    New set every 2 minutes
    - 35 37.5 40 kg

    3.Accessory
    3 rounds of 40 s. on, 20 s. off:
    1. HC headbug - 5 kg, 12 reps
    2. SL hip thrust w/DB - 15 lbs, 8+8
    3. Heavy double KB front rack walk or D-ball carry walk - 2 x 16 kg

  • Football 8 Strength

    A: Power clean 5x3
    B: strict chin ups 3xMax
    C: For time
    15-12-9-6 Kb snatch/each arm
    After each set 20 lateral jumps over step up board
    D1: Standing leg curl 2set
    D2 BB biceps curl 2set

  • 24.11.2020 Workout

    EILINEN/LEPO/
    60 min PK-
    LENKKI