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

  • Muscle & Power, AV 2 Strength

    Snatch Pull 4x4 reps

  • Ilmakyykkyä Workout

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

  • 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

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 50 min
    1 min walk/1 min run
    6.95 km, 7.15 min/km
    HR 122/149

    PM: 155 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 45
    - BCTB x 25 (singles)

    2.WL
    A. Barbell warm up

    B. Power snatch
    E2.5MOM x 6:
    1x3x72-74%
    1x2x77-80%
    1x2x82-84%
    1x1x87-90%
    1x1x92-95%
    1x3x70%

    C. Consistency work for snatch:
    10-8-6-4-2 TNG power snatch x 60% of your power snatch 1RM
    - 28.5 kg

    3.Strength
    E3MOM x 5:
    Back squat 3x80% + 4 Jumping lunges after each set
    - 72 kg

    4.Accessory
    4 rounds of:
    6 OHS - 35 kg
    12 GHD sit ups

    5.Cool down mobility

  • 9/1/20 Workout

    2rds
    20 high knees
    10 lunge
    20 jax
    10 shoulder taps

    WRK(21)
    WRK 2:00 REST 1:00 x7
    16 jump rope
    8 bent over row, renegade row, pull ups
    16 lunge
    100m run

    Finisher
    50 alternate sit ups
    1:00 butterfly stretch