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

  • 150421 Torstai Workout

    For time:
    1500m run
    100 sit-up
    80 air squat
    60 push-up

  • Home Workout "OVER AND OUT" Workout

    For Time:
    40 Jumping Squats
    20 Burpees Over an Object
    40 Overhead Lunges (in-place)*
    20 Burpees Over an Object
    40 Jumping Squats
    *hold a household object overhead in one or both hands

  • 15 min AMRAMP Workout

    AMRAMP 15 min

    1 Rope climb
    3 Power snatch
    40 DU

  • Fredag 20/8 2021 Workout

    BB Front rack walking lunges 5x12steps
    +
    100 Shoulder press for time 20/15kg
    Every time you drop the bar 10 burpee penalty.

  • 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

  • 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

  • Duskien taival osa II Workout

    5 kierrosta.

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

    Tulos on kalorit skiergolla.

  • 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

  • Weighted pull ups Strength

    5x5 heavy, 35-45% from bodyweight

  • Gymnastics + Easy pace work Workout

    E4MOM x 3-4 rounds:

    1) 5-15 pull up + remaining time bike
    2) 5-15 push up + remaining time ski
    3) 10-20 wallball + remaining bike
    4) 10-20m hs walk + remaining time ski Scalded 3-5 wall walk

    Tavoite kerryttää Gymnastics volyymia matalilla tehoilla ja kevyesti kuormitettuna, skaalaa liikkeet ja toistot itsellesi riittävän helpoiksi, keskiarvo sykkeet PK2 alueella. Uskalla mennä riittävän rauhassa.