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

  • Biking Workout

    Biking as long as possible

  • Rest day Workout

    Rest day

  • Gymnastics + weightlifting Strength

    110 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 40
    - BCTB x 40 (singles)

    2.WL
    A. Jerk lowering practice

    B. Clean + Push jerk + Split jerk
    - Build to RPE 9 1+1+2 for the day > 1+3, no split jerks

    C. Every 90 s. for 3-6 sets:
    Clean + 2 Split jerks @ 85-90% of todays top weight > push jerks
    - 4 x 1+2 x 50 kg

    3.Segmented Clean deadlift
    - 3x5 @ 100-105% of All time Clean PR
    - 72.5 kg

  • Viikko 18 Workout

    Tämä viikko vielä painetaan ja otetaan kovimmat sarjat kyykyssä, penkissä ja sumo mavessa.
    MU harjoitus vika kertaa tällä mallilla, sit vähän otetaan sitä mukaan metconissa muun muassa.
    Tällä viikolla 3 amrappia 8-12 min, soutuintervallit lyhyellä palautuksella , kestoltaan 12-18 min riippuen erien määrästä ja yks kovempi rypistys aikaa vastaan.
    Assarit jatkuu myös hspu/pull ups harjoittelulla nousu/laskupyramidilla.

  • Paritreeni Strength

    Strict Overhead press
    Pystypunnerrys 6x3
    Lapaleukoja 6x3

  • Quad Blast Workout

    Quad Blast: 1-3 round
    25 x ilmakyykky
    24 x askelkyykky
    24 x hyppyaskelkyykky
    15 x kyykkyhyppy

  • Rive Workout

    WEIGHTLIFTING
    Power Clean Wave, 5 rounds.
    Every 75sec x15:
    1) 3 rep (50-55-60-65-70kg)
    2) 2 rep (55-60-65-70-75kg)
    3) 1 rep (60-65-80-80-85kg)

    CONDITIONING
    21-15-9
    Thruster 20kg
    Bar over Burpee

    Aika: 6.10 min

  • Total workouts of the week Workout

    Rest day, total workouts of the week 9 hours, x 4
    Deload week

    Strength & conditioning
    Metcon x 2
    Aerobic work -
    Upper body strength -
    Squat - 2450 kg

    Gymnastics
    MU - 55
    BMU -
    BFLY - 120
    BCTB - 85
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 2
    Avg. time to bed - 23:25
    Avg. hours asleep - 7 h 30 min
    Avg. cals/day -

  • Back squat back on track Strength

    A: Back squat 3x6
    B: Power clean 5x3
    C: Floor press 3x5
    D: Strict pull ups 1xMax
    E: Lat pull downs 2set
    D: Straight bar oh triceps extensions 3set

  • Gymnastics + weightlifting Strength

    100 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 5x1
    - MU 9x2
    - MU x 23

    2.WL
    A. Lifting tecnique primer: Jerk dip + Split jerk
    3 x 3+1 @ light weight
    15 25 25 kg

    B. Split jerk from blocks
    5x3 @ 45-50 kg

    3.Accessory
    - Not done