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

  • 10.5.2022 Warmup Workout

    5 Min Foam Roll / Mobility
    4 Min Ergo
    3 Rounds:
    30s Side Plank ( each ) + 15s Push Ups + 15s Mountain Climbers
    2 Min Banded Triceps Stretch

    5 GM
    5 BS
    5 Elbows Rotations
    5 Press
    5 DL
    5 FS

    Then...

    1:00 Max Shoulder Press
    1:00 GHD Extension / Superman hold

  • 11.5.2022 Warmup Workout

    5 Min Foam Roll / Mobility
    4 Min Ergo
    3 Rounds:
    20s GHD Hip Extension + 10 Air Squat + 5 Strict Pull Ups
    2 Minute Pigeon Pose on Box ( each )

    5 GM
    5 BS
    5 Elbows Rotation
    5 Press
    5 DL
    5 FS

    Then...

    30 Double DB plan rows
    30 Single Leg Glute Bridges

  • 11.5.2022 OHS & Run Workout

    For time:

    75 Overhead Squat

    Every 3:00 Run 400m.

    Start @ run

    ( 15 - 20 )

  • 13.5.2022 Warmup Workout

    5 Min Foam Roll / Mobility
    4 Min Ergo
    3 Rounds:
    5 OHS + 30s tuck hold on paralettes / kb's + 15 Banded GM
    2 min Lat Stretch ( 1 min each )

    Then...

    1:00 Plank
    1:00 Banded Pull Aparts
    1:00 Banded GM

  • 14.5.2022 Warmup Workout

    5 Min Foam Roll / Mobility
    4 Min Ergo
    3 Rounds:
    5 HR Push Ups + 5 Bounding Jumps + 5 MB Squat Cleans
    2 Min laying Front Rack Stretch

    5 GM
    5 BS
    5 Elbows Rotations
    5 Shoulder Press
    5 DL
    5 FS

    Then...

    1:00 Push Up + Shoulder Taps
    1:00 Walking Lunge
    1:00 Hollow Rocks

  • Gymnastics + conditioning + strength Workout

    135 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 15x1

    2.Back squat
    - Not done

    3.Conditioning
    EMOM30:
    1-2) Erg: bike - 25 25 25 23 23 23 cals
    3-4) 12 butterfly pull up + 10 BBJ + max reps KB FR lunges 2x12 kg
    - 3, 10, 8, 4, 6, 7 = 38
    5) Rest
    - HR 173/185

    4.Accessory
    3 rounds:
    12 lat pull down w/pause at chest - 25 kg
    12 side lat raise - 10 lbs
    12 ring body saw

  • 2min emom 6.6.22 Workout

    4 runder
    2min emom

    1.12 cal ski  +  max rep utfall
    2.12 cal row + max rep burppes deadlift 2 x 30/22.5kg
    3.12  cal aab + max rep power clean 50/40 kg
    4.Rest

    Cashout 100 Ab-Mat Sit-ups

  • Duskien taival osa II Workout

    5 kierrosta.

    3 min töitä:
    - Echobike 10 cal
    - Tuplat 20
    - Skiergo loppuaika.
    1 min lepo.

    Tulos on kalorit skiergolla.

  • Total workouts of the week Workout

    Rest day, total workouts of the week 10 hours, x 5
    Week 1/3

    Strength & conditioning
    Metcon - 3
    Aerobic work - 1, 90 min
    Upper body strength - 1
    Squat - 1620 kg

    Gymnastics
    MU - 20
    BMU - 20
    BFLY - 120
    BCTB - 20 (singles)
    KCTB- 60
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 2
    Avg. time to bed - 23.10
    Avg. hours asleep - 7 h 40 min
    Avg. cals/day - 2750

  • Clean metcon 8min Workout

    Every 10sec 1 clean
    for 4 min
    Then add weight and do 1 clean every 20sec for 2min
    Then add weight and do 1 clean every 30sec for 2min

    Rest 1min between sets