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

  • Run 18x200m Workout

    Run 18x200m 2-10sec faster than avg cooper pace

  • Rowing intervals + gymnastics + weightlifting Strength

    AM: 50 min
    Warm up for 15 min
    1.Rowing intervals
    A. 7 x 1 min/30 s. @ 1:57 /500 m
    - All intervals 1.57/500 m
    - Rest 2 min
    B. 7 x 1 min/30 s. @ 1:54-1:55 /500 m
    - 1.55, 1.55, 1.54, 1.54, 1.55, 1.54, 1.54
    - HR 169/188
    - Spm 32
    Cool down for 10 min

    PM: 150 min
    Warm up + COS 15 min

    1.MU
    A. Drills

    B. Every 2 min for as long as possible:
    2 Ring muscle ups
    - 23 x 2

    Rest 2 min

    C. Every minute for as long as possible:
    1 Ring muscle up
    - 34 x 1
    - Total of 80 MU

    2.Clean + Low hang clean
    - Heavy 1+1 for the day

    3.Floating clean pull on a riser
    - 3 x 5 @ Max of 2)
    - 65 kg

    4.Ring accessory work
    Every minute on the minute for 12 minutes - not done

  • Takakyykkypyramidi Workout

    Chooe starting weight, add +10 kg and come back to start. Max 4 min/round. For example:
    Max 10 reps @ 50 kg
    Max 10 reps @ 60 kg
    Max 10 reps @ 70 kg
    Max 10 reps @ 80 kg
    Max 10 reps @ 90 kg (reps done 4x)
    Max reps @ 80 kg
    Max reps @ 70 kg
    Max reps @ 60 kg
    Max reps @ 50 kg

  • Back squat wendler 1+ Strength

    A: Back squat 5-3-1+
    B: Clean pull 2-2-2-2-2
    C: Dips 4set
    D: Assisted strict pull ups 4x8

  • Viikko 40 Workout

    Syklin eka viikko!
    Nappaame tähän kyykyn kevyemmin alle, ens viikolla otetaan taas raskas ykkönen!
    tempauksessa voit kokeilla hieman raskaampaa rautaa heti viikon alkuun!

  • Front squat 5x4 Strength

    Five sets of four reps of front squats

  • Snatch pushpressx5-4-3-2-1 Strength

    Build up

  • Nanorosso 18.01.21 Workout

    Amrap 15
    21 wall ball da 12kg target 2.5m
    12 power snatch 42.5 kg
    15 ttb
    12 overhead squat 42.5kg

  • Aerobic work Workout

    45 min
    90 s. run/60 s. walk
    6.65 km, 6.55 min/km
    HR 122/155

  • Total workouts of the week Workout

    Rest day, total workouts of the week 7 hours, x 5
    Deload week

    Strength & conditioning
    Metcon x 2
    Aerobic work x 4 - 170 min
    Upper body strength -
    Squat -

    Gymnastics
    MU - 25
    BMU - 35
    BFLY -
    BCTB -
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 5/7
    Avg. time to bed - 23:20
    Avg. hours asleep - 8 h 15 min
    Avg. cals/day - n. 2600