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

  • Snatch pull 7x2 Strength

    Tempausvetoja 7x2

  • Gymnastics + strength Strength

    130 min
    Warm up EMOM14 + 18 m HSW
    1.Gymnastics: Ring MU Practice for 60 min
    A. Technique drills
    - Kipping drills w/ towel between feet
    - Hips to rings
    - Turn with band
    B. Ring muscle up
    - Total of 20 attempts, 13 x 1 muscle up + 7 fails

    2.Strength
    A. Front squat 3x3@ 77%, tempo 05X1
    - 3 High box squat jumps (boxihyppy kyykyn kautta) after sets
    - Rest as needed
    77 % = 67.5 kg, scaled to 65 kg

    B. 3 sets of:
    15-20s Bottom of Dip hold
    30+30s One legged GHD Back ext hold
    8 Strict chest to rings (false grip)

  • Back Squat Strength

    40% x 5
    50% x 5
    60% x 5

    (Deload week)

  • Aerobic work + gymnastics + strength Strength

    AM: 70 min
    A. 20+20+20 min
    - Ski + Bike + Row
    - Rest 1 min bs.
    - Ski avg. 2.39.2/500 m, 133/146
    - Bike avg. -, 127/137
    - Row avg. 2.25.4/500 m, 142/150
    - Total avg. 134/150
    B. 10 min mobility work

    PM: 110 min
    Warm up EMOM 12 + 20 m HSW
    - HSW PR 5 m UB! :)
    1.Gymnastics
    A. Butterfly pull up practice 10-15 min
    - Practice sets: 7 8 reps
    - Practice sets, jump from ground: 4 4 5 6 6 6 8 reps

    B. Every 2 minutes for 16 minutes:
    10 Cal bike + 5 Butterfly pull ups
    - Total of 94 butterfly pull ups

    2.Strength
    A. Push press
    15 min to find days 5RM

    B1. Strict Handstand push up 3 x AMRAP w/ Abmat - 3 2 2 reps
    B2. Barbell bent over row 3 x 10 - 40 42.5 42.5 kg
    - Alternate movements, rest 60 s between movements

  • Total workouts of the week Workout

    Rest day, total workouts of the week 5 hours, x 4
    Deload week
    Sick/rest 2.-4.11.2018

    Metcon: ma
    Aer: ke, 50 min
    Squat: -
    Gymnastics:
    CTB - 20
    Pull up -
    TTB - 20
    HSPU - 30
    MU - ma 15
    BMU -
    Bfly - ti
    HSW - ma, ti, ke

    Sleep: 5/7
    Avg. time to bed: 22.40
    Avg. time asleep: 8 h 8 min
    Avg. energy availability 43 kcal/FFM (6 days)

  • Olkapää pumppi Strength

    Shoulder pressejä aikaa vastaan:

    2 @90%
    4 @80%
    6 @70%
    8 @60%
    10 @50%

  • Gymnastic Workout

    1.) Max reps: Ring MU
    2.) 40%, 35%, 30%
    Rest 90s. btw sets

  • EMOM front squat and split jumps Workout

    For 12 minutes EMOM:
    5 front squat 60 kg
    10 split jumps

  • WOD Workout

    AMRAP 10 minutes:
    10 Push Press (115/75 lbs)
    5 Burpees Over the Barbell

  • Aerobic condition 55min Workout

    Run- 1min
    Su/Du- 1min
    Kb swing- 1min
    Bar over burpee- 1min
    Rest- 1min