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

  • C. Midline Workout

    3x

    20 leg straddles
    25 GHD situps
    1:00 SB hold @150lbs

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 hours, x 6
    Week 4/4

    Strength & conditioning
    Metcon x 2
    Aerobic work x 2 - 85 min
    Upper body strength x 1
    Squat - 1200 kg

    Gymnastics
    MU - 55
    BMU - 10
    BFLY - 75
    BCTB - 60
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 4
    Avg. time to bed - 22:50
    Avg. hours asleep - 8 h 5 min
    Avg. cals/day - n. 2770

  • Power snatch 8rm Strength

    -Touch&go
    Wu: Every 90secx10 (build up)
    R1-4/powersnatchx3
    R5-8/powersnatchx2
    R9-10/powersnatchx1+1
    -Rest 2-3min before 8rm set

  • Ilmakyykkyä Workout

    20 x 30 sekunnin kierroksia. Joka kierros 5-10 ilmakyykkyä.

  • 2 Push jerk + 2 split jerk Strength

    Every 2 min for 6 rounds

    2 Push jerk + 2 split jerk

    65-70 % of 1 rm split jerk

  • Cross Fit Games Open WOD 13.3 Workout

    WOD
    Reebok Crossfit Games Open WOD 13.3
    Complete as many rounds and reps as possible in 12 minutes of:

    150 Wall balls
    90 Double-unders
    30 Muscle-ups

    -Cash Out-
    Recover. :)

    Had ~ 2:22 for MUs. Got 3UB, 2 UB, 2, 1, 1, 1

    Wore Oly shoes this time, may have helped on WB but killed my DU's.

  • Gymnastics + strength Workout

    135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 16 x 1
    - MU 6 x 2
    - MU x 28

    2.Gymnastics capacity
    EMOM10:
    8 Chest to bar + 8 Wall ball
    - Changed to 8 butterfly pull ups + 6 cal bike

    3.Strength
    10-8-6-4-2 Strict HSPU - feet on box

    4.Mobility

  • Bench press Strength

    Päivän treenin tulos

  • Aerobic work + gymnastics + weightlifting Strength

    AM: 45 min
    90 s. run/60 s. walk
    6.6 km, 7.05 min/km
    HR 134/159

    PM: 140 min
    Warm up for 20 min

    1.MU
    A. Drills

    B. MU 17x1

    C. MU+HTR 8x1+1

    Total of 25 MU

    2.WL
    A. Lifting warm up:
    Snatch pull to hold + Snatch
    3x2+1 @ light-medium weight
    - 25 30 35 kg

    B. Snatch
    Build to RPE 9 Single for the day

    C. Every minute on the minute for 3-6 sets:
    Snatch @ 85-90% of todays top set

  • Rest day Workout

    Rest day