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 12 hours, x 6
    Week 2/3

    Strength & conditioning
    Metcon x 2
    Aerobic work x 2 - 80 min
    Upper body strength x 1
    Squat - 1295 kg

    Gymnastics
    MU - 45
    BMU -
    BFLY - 75
    BCTB - 65
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 5
    Avg. time to bed - 22:55
    Avg. hours asleep - 7 h 55 min
    Avg. cals/day - 2880

  • Gymnastics + weightlifting + conditioning Strength

    150 min
    Warm up for 20 min

    1.BLFY + CTB
    - BFLY x 50
    - BCTB x 5 (singles)
    - KCTB x 5 x EMOM8

    2.WL
    A. Clean complex
    Build up to heavy 2 Clean + 2 Jerk in 15 minutes
    - 25 35 45 50 55 60 kg

    B. Power clean
    EMOM8
    2 Power clean
    - 45 47.5 50 52.5 55 57.5 60 60 kg

    3.Metcon
    4 rounds for time:
    15 OHS 35 kg > 30 kg
    15 Bar over burpees
    - Time: 9.29
    - All OHS UB :)

    4.Accessory
    - Not done

  • Parijumppis Workout

    Toistot saa jakaa parin kanssa miten haluaa, jokainen setti tulisi suorittaa mahdollisimman tng eli kaikki putkeen ilman huilia, liikkeiden välissä 1,5min lepo

    For time: tc 40min

    100 hang power clean 35kg
    1,5min rest
    100 wallball
    1,5min rest
    100 db snatch 12,5kg
    1,5min rest
    100 burpee
    1,5min rest
    100 pistol squat
    1,5min rest
    1000m row

  • Bench press wendler 1+ Strength

    A: 10min emom: Drop jumps x3 from 30cm box
    B: Bench press 1-1-1+
    C: HB back squats 5x6, amrap sista setet
    D: Strict pull ups 3set
    E: Over head triceps extensions 2set

  • Gymnastics + strength Strength

    85 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 25
    - BCTB x 20

    2.Back squat
    4x80 %
    4x85 %
    3x87-90 %
    2x92-95 %
    5x70 %
    New set every 3 min

    3.Accessory
    3 rounds as supersets:
    8+8 Deep squat strict DB/KB press - 11 kg
    8+8 sa. DB row - 20 kg
    8+8 bicep curls - 11 kg
    Rest 1 minutes between rounds

    4.Metcon
    - Not done

  • Gymnastics + strength Strength

    105 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 20x1

    2.Strength
    A. Shoulder press TEST day
    Build up to heavy 5 rep shoulder press

    B. EMOM9
    1. Unbroken "max" set of strict chest to bar - 5
    2. 40 s Hollow hold
    3. 16-20 Pistol squats for frequency - 10

    3.Metcon
    - Not done

  • Gymnastics + weightlifting + conditioning Strength

    140 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 25
    - BCTB x 25

    2.WL
    A. Every 90 s. x 4
    3 TNG clean
    x 75-80%
    - 52.5 55 55 55 kg

    B. Jerk
    Every 90 s. x 4
    2 Push jerk + 2 TNG Split jerk
    x 70-75%
    - 47.5 47.5 50 50 kg

    3.Conditioning
    For time:
    27 cal Bike erg
    27 Thruster 30 kg > 25 kg
    21 cal Bike erg
    21 OHS
    15 cal Bike erg
    15 Power snatch
    12 cal Bike Erg
    12 Bar facing burpee
    Time: 11.22

    4.Core
    - Not done

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 hours, x 5
    Week 2/3

    Strength & conditioning
    Metcon x 3
    Aerobic work x 1, 75 min
    Upper body strength x 2
    Squat -

    Gymnastics
    MU - 35
    BMU -
    BFLY - 175
    BCTB - 10 (singles)
    KCTB- 55
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 3
    Avg. time to bed - 23:00
    Avg. hours asleep - 7 h 50 min
    Avg. cals/day - 2870

  • Football 8 Strength

    A: Power clean 5x3
    B: strict chin ups 3xMax
    C: For time
    15-12-9-6 Kb snatch/each arm
    After each set 20 lateral jumps over step up board
    D1: Standing leg curl 2set
    D2 BB biceps curl 2set