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

  • Conditioning + gymnastics + weightlifting + strength Strength

    AM: 75 min
    Warm up for 15 min

    1.Conditioning
    A. For 40 minutes @ steady pace:
    500 m Row - rnds 1-5: 2.20-2.15 / rnd 6: 2.15-2.10 / rnd 7: 2.05-2.00 pace
    10 Push ups
    500 m Ski - rnds 1-4: 2.35-2.30 / rnds 5-6: 2.25-2.20 pace
    15 Double KB Deadlift (Heavy, but unbroken) - 2 x 20 kg
    - 30 min steady pace, 10 min ”Racepace”

    Round times
    6.20, 6.30, 6.25, 6.20, 6.15, 5.55 + 500 m row @ rnd 7
    HR 163/184
    Cool down for 20 min

    PM: 170 min
    Warm up for 25 min
    1.Gymnastics
    A. RMU practice for 55 min
    - RS 3 x 8
    - TWB 2 x 3
    - HTR 5 x 1
    - 2 S + 1 MU x 4
    - 2 S + 1 MU + 1 HTR x 2
    - 2 S + 2 MU x 5
    - Total of 16 MU

    2.WL
    A. Hang snatch from above the knee
    Double every 2.5 minutes. Start at 35 kg, work up 2.5 kg at a time

    3.Strength
    A. Back squat 4RM
    50 60 70 80 85 kg

    B. Alt. between:
    Back squat ( Fast reps!) 3 x 2 @ 4RM weight - 3 x 2 x 85 kg
    Romanian deadlift - 3 x 10 x 50 kg
    Rest 90 s. between movements

    C. Single arm KB Farmers carry
    Accumulate 400 m of single arm farmer's carry. Switch hands after 200 m
    - 24 kg

  • Total workouts of the week Workout

    Rest day, total workouts of the week 14 hours, x 8

    Strength & conditioning
    Metcon x 2
    Aer x 2, 100 min
    BB x 1
    Squat 750 kg

    Gymnastics
    MU - 70
    BMU -
    BFLY - 135
    BCTB - 45
    HSW - 40 m

    Recovery
    Sleep 3/7
    Avg. 22:45
    Avg. 7 h 30 min
    EA 38 kcal/FFM (5/7)

  • bench press Strength

    3x5 @ 65/75/85%

  • WOD Workout

    30 overhead squats 50/35 kg
    10 muscle-ups
    20 overhead squats 50/35kg
    5 muscle-ups

  • 2017-11-14 Workout

    4 rounds for time
    400m Run
    50 Airsquat

  • Takakyykky 3 x 6 Strength

    Takakyykyt 3 x 6

  • Run Workout

    6,49 km

  • 30sec ME Workout

    (1min rest after rowing and shuttlerun)

    2 Rounds of
    30sec ME Pullups
    30sec Rest
    30sec ME Box Jumps
    30sec Rest
    30sec ME HSPU
    30sec Rest
    30sec ME TTB
    30sec Rest
    30sec ME Wall Balls
    30sec Rest
    30sec ME Burpee over bar

    rest 90sec

  • For time Workout

    40 power snatch @ 60kg
    Tabata style, 20s ON/10s OFF

  • Strict pull ups Strength

    Pull up