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

  • Aerobic work + gymnastics + weightlifting Strength

    AM: 40 min
    PK2-VK1
    2 min run/1 min walk
    6.45 km, 6.14 min/km
    HR 140/170

    PM: 140 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 6x1
    - MU 12x2
    - MU x 30

    2.WL
    A. Snatch 2 RM

    B. Segmented Snatch deadlift
    5x3 @ 100-105 % of max Snatch
    - 52.5 kg

    3.Strength
    5 sets:
    8 Three point DB Row - 35 35 45 45 45 lbs
    8-12 DB Bench press - 12x30 12x30 12x30 8x35 8x35 lbs

  • F.U. Corona WOD #41 Workout

    A)
    EMOM 5:00
    For quality
    30 Double Tap Jumps aka Penguin Jumps

    B)
    4 rounds
    8 reps x Tempo Squats @ 5550
    Immediately after 10 Plank to Low Squats
    1-2min break after each round

    C)
    Finish with side plank 60-90s per side

  • 9/28/20 Workout

    Warm up(10)
    2 rounds
    20 plyo
    10 squats
    20 high knees
    10 single leg deadlift

    WRK(24)
    WRK 5:00 Rest 1:00 x4
    10 pop ups (sit to a bench or chair then jump up)
    10 ground to overhead
    10 hrpu
    100m farmer's carry, odd object, sandbag carry etc.

    Finisher
    100 temper tantrum
    1:00 quad stretch

  • Bench press 5,5,4,4,3 Strength

    Penkki toinen viikko

  • VKO52 Treeni 2B Strength

    Vauhtipunnerrus
    5 x 1 @85%
    *Lepoa 2-3min sarjojen väliin

  • Muscle & Power, Joker Workout

    4 rounds for time:
    5 Push presses (from ground)
    10 Burbee box overs

  • 2.12.22 KUNTO Workout

    Every 8min x4 (32min)
    1000m bike
    250m row
    80m burpee + shuttle run

    ——-
    Vähintään minuutti pitäisi jäädä huilia ennen seuraavaa kierrosta.
    Jos tuntuu ekan kierroksen jälkeen, että menee tiukille, niin voi vähentää metrejä. Esim. Pyöräily 800m, soutu 150mja burpee 60m

  • Total workouts of the week Workout

    Rest day, total workouts of the week 13 hours, x 8
    Week 2/3

    Strength & conditioning
    Metcon x 2
    Aer x 3 - 170 min
    BB x 2
    Squat - 2250 kg

    Gymnastics
    MU - 55
    BMU - 20
    BFLY - 70
    BCTB - 55
    HSW -

    Recovery
    Sleep 4/7
    Avg. 23:00
    Avg. 8 h 00 min
    EA. 41 kcal/FFM

  • Hard routine + aerobic work Strength

    AM: 140 min
    Warm up for 15 min

    1.Strength
    A. Every 2 minutes for 6 sets:
    3 Push press @ weight used last week
    - 3 x 47.5 kg
    - 3 x 50 kg

    B. Every 2 minutes for 7 sets:
    1 Weighted Chest to bar @ weight used last week
    - 17 kg

    2.Metcon
    4x4 min on/1 min off:
    15-20 cal Ski-erg
    10 Double DB Snatch - 10 kg
    3 Bar muscle ups

    Total reps: 5 rounds + 15 cal + 10 DBS + 2 BMU

    3.Strength accessory
    A. 50 reps of Partner leg throws each

    B. 4x30 s Weighted plank hold - 15 kg

    C. Strict pull ups
    - 10 10 8

    D. 3 sets:
    20 shoulder press - 15 kg
    15 bicep curl - 15 kg
    12 side lat. raise - 10 lbs

    PM: 40 min
    1 min walk/1 min run
    5.6 km, 7.15 min/km
    HR 125/154

  • Push Jerk Strength

    5x5 push jerk