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 + weightlifting Strength

    120 min
    Warm up 20 min

    1.Ring muscle up practice
    - MU 5 x 1

    • High amplitude ring swings
      Accumulate 60 swings in sets of 6-8 - 60

    • Parallel blocks alternating bottom of dip swings and support swings
      10 x 3+3+3+3 > 1 x 3+3+3+3

    • Front swing pull back with transition
      Accumulate 15-30 reps of: 3 pulls + 1 transition for QUALITY - 15

    • False grip top of pull up L-swings with transition
      Accumulate 15-30 in sets of 3-5 - 15

    2.Halting clean deadlift + Squat clean
    Build to heavy 2+2 for the day

    3.Done on Saturday

  • Kevennetty Marja-Leena Workout

    5 rounds:

    10 x thruster (25 kg)
    10x vatsalinkku

    2 rounds:

    5 leukaa (3 puhtaana ja 2 kuminauhalla)
    5 dippiä laitteessa omalla painolla

    Muuta:

    Tenniskyynerpää vaivaa. Tämä oli ensimmäinen yritys reenata kolmen viikon tauon jälkeen. Ei kestä vielä kunnon punttireeniä.

    Jatkan punttitaukoa koska ei se muuten parane. Vamma tuli kesällä ja olen jo testannut miten se kestää kipeänä reenaamista.

  • Bike for 98 mins Workout

    Biking outside for 98 mins (37,4 km)

  • Total workouts of the week Workout

    Rest day, total workouts of the week 15 hours, x 7

    Metcon: la
    Aer: to - 50 min
    Squat: 2500 kg
    BB: ke, la

    Gymnastics:
    Pull up -
    CTB -
    TTB - 45
    HSPU - 45

    MU - 22
    BMU - 15
    Bfly - 55
    BCTB -
    HSW - 50 m

    Recovery:
    Sleep 2/7
    Avg. 22:45
    Avg. 7 h 35 min
    EA 37 kcal/FFM

  • 5 rounds Workout

    5 rounds with concept bike

    3 min easy
    2 min moderate
    1 min fast

  • 4.9.2019 Strength

    Back Squat
    1x5@70%
    1x5@75%
    1x3@80%
    1x3@85%

    3 x 2RM (kolmella yrkällä kolmosen maksimi tohon päälle)

  • Hard routine + strength Strength

    AM: 165 min
    1.Gymnastics
    - HSW 13 m
    - BMU 5 x 1
    - Bfly x 25

    2.Snatch complex

    3.Tempo FS
    - (31X1) 4 x 5 /3-4'
    - 45 50 50 52.5 kg

    4.Metcon
    A. AMRAP5
    3 Rope climb
    8 MB over shoulder - 30 lbs
    Reps: 3 rounds

    Rest 3

    B. AMRAP5
    8 HSPU >> abmat
    15 air squat
    Reps: 4 rounds + 13 reps

    Rest 3

    C. AMRAP5
    8 TTB
    8 burpee
    Reps: 4 rounds + 4 TTB

    5.Strength
    A. 4 sets:
    15 Reverse hypers - 40 40 40 40 kg
    - Rest 30 s.
    15 Heel elevated Goblet squats - 20 20 20 20 kg
    - Rest 30 s.
    10 Hip thrust - 60 60 60 60 kg
    - Rest 2 min

  • Strength Strength

    PM: 90 min
    Warm up 10 min
    1.Strict pull up
    - 4 reps every 40 s. until failure
    - Total of 10 sets + 2 reps

    2.4 sets:
    8 DB press - 8 9 10 10 kg
    10 high cable pulley - 15 15 15 17.5 kg

    3.4 sets:
    12 low cable pulley - 40 40 40 40 kg
    10 side lat raise - 4 4 4 4 kg

    4.3 sets:
    7 bicep curls - 10 10 10 kg
    15 s L-sit hang

    5.Push ups
    - Accumulate 100 reps
    - 20 x 5 reps

    6.4 sets:
    12 bicep curls - 12.5 kg

    7.EMOM7: abs

  • A4. Capacity Builder Workout

    In a 1:30 Window:
    3 Power Cleans (185/135)
    3 Front Squats (185/135)
    3 Push Jerks (185/135)
    Time Remaining: Max Ring Muscle-ups

  • Ring MU strenght Workout

    3 rnds:

    5 False grip Chest to rings
    3 Deep ring dips

    Breaks by feel between the movements

    2rounds
    1 skin the cat
    2+2 Hollow to arch roll on the floor