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

  • Gymnastics + conditioning Workout

    135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 1 x 9
    - MU 9 x 2
    - MU x 27

    2.Gymnastics capacity
    5 rounds for time > EMOM10
    1) 10 Chest to bar > butterfly pull ups
    2) 5 Devil's press 2 x 15 kg

    3.Pulling & pushing
    8-6-4-2 Deficit kipping HSPU
    *After each set do 1-2 rope climbs - not done
    - No deficit on 8 and 6
    - 5 kg deficit on 4 and 2

    4.Mobility

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 45 min
    90 s. run/60 s. walk
    6.4 km, 7.04 min/km
    HR 124/156

    PM: 155 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 40
    - BCTB x 30

    2.WL
    A. Power snatch
    1x2x77-80%
    1x2x82-84%
    1x1x87-90%
    1x1x92-95%
    1x1x85%
    1x3x70%
    - New set every 2.5 minutes

    B. Consistency work for snatch:
    10-8-6-8-10
    Hang power snatch x 60% of your power snatch 1 RM
    - 28.5 kg

    3.Strength
    A. Back squat 5x3x84 % + 4-6 Jumping lunges after each set
    - New set every 3 minutes
    - 75 kg

    B. 4 rounds of:
    10 Double DB OHS or narrow grip OHS - 15 lbs
    20+20 s. Side plank hold

    4.Mobility

  • VKO10 Treeni 1A Strength

    Etsi päivän raskas paino kompleksiin:

    2 rinnalleveto kyykkyyn
    +
    2 ylöstyöntöä raakana tai saksiin

    *Ensin 2 rinnallevetoa ja perään kaksi ylöstyöntöä.

    *Käytä tähän noin 15-20min

  • 13.5.2022 Workout

    4 Rounds x AMRAP 3

    1000/900m Bike Erg
    Max Distance Farmers Carry 32/22,5

    Rest 1:00 Btw Rounds.

  • Torsdagskul Workout

    4 rds:
    - 1-2 rmu
    - 10m hsw

    Front squat:
    - 4x2 @90% (135kg)
    - 1x1 @ 95% (145kg)

    EMOM 10’
    - 5 shspu
    - 8 s pull-ups

    Rest 3’

    EMOM 8’
    - 8 t2b (3 varv)
    - 10 v-ups (5 varv)

    Rest 3’

    EMOM 10’
    - 8 cal ass bike
    - 6 bbjo (7 st nästsista, 8 st sista varvet)

  • Total workouts of the week Workout

    Rest day, total workouts of the week 14 hours, x 6
    Week 1/3

    Strength & conditioning
    Metcon x 3
    Aerobic work x 2 - 125 min
    Upper body strength x 2
    Squat - 2000 kg

    Gymnastics
    MU - 55
    BMU - 25
    BFLY - 165
    BCTB - 45
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 5
    Avg. time to bed - 22:35
    Avg. hours asleep - 8 h 15 min
    Avg. cals/day - n. 2830

  • VKO8 Treeni 2B Workout

    ”Cindy”

    AMRAP20
    5 x leuanveto
    10 x punnerrus
    15 x kehonpainokyykky

  • Endurance WOD Workout

    40 min amrap:
    50 cal ski or row
    25+25 m single DB overhead walk (35/25 lb)
    50 cal ski or row
    50 single DB box step ups (35/25 lb)
    50 cal ski or row
    50 hand release push ups

  • Muscle & Power, Joker Workout

    “Kenneth Phelan” with fewer burbees
    5 Rounds for Time:
    5 Deadlifts (155/105 lb)
    5 Power Cleans (155/105 lb)
    5 Front Squats (155/105 lb)
    10 Burpees

  • Työntö (Treeni 3) Workout

    Lämmittely: Rangan rullaus, avaukset kylkimakuulta, lantion ja lonkan avaaminen selin makuulta. Agility: esim tempauksen allemeno/boxijuoksu/burbee/boxihyppy/pallon heitto/kyykkyhyppy...

    • Vauhtipunnerrus 30-50%, 4x6, palautus 1-2 min
    • Niskan takaa saksiin 40-60% 4x2, palautus 3-5 min
    • Työntö saksiin 60-80% 4x1, palautus 3-5 min

    • Etukyykky stickking pointilla 4x2-3, palautus 3-5 min
    • Landmine kahdella potkulla
    • Kierto, askel, heitto