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

  • 4 x 400m run Workout

    rest 60 seconds between reps
    1:52
    1:49
    1:46
    1:42

  • 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

  • Gymnastics + conditioning + strength Strength

    125 min
    Warm up for 15 min

    1.BCTB
    - Bfly x 40
    - BCTB x 30 (singles)

    2.Box squat
    A. Build to RPE 8 set of 5
    - 50 70 90 100 kg

    B. 4x5 @ top weight
    - 100 kg

    3.Metcon
    Every 2 minutes for 7 rounds:
    3 Heavy Devil's press - 2 x 15 kg
    8 Cal ski-erg
    3 Heavy Devil's press
    - Times: 1.22, 1.20, 1.20, 1.20, 1.20, 1.21, 1.23
    - HR: 175/186

    4.Accessory
    3 sets:
    10+10 Single leg Glute bridge
    10+10 Single leg Seated knee extensions

  • Viikko 6. PK treeni B. Uinti Workout

    1) Lämmittely 2x 100m (vapari/rinta/selkä -rento)
    2) 4x100m (rinta/vapari)
    3) 4x100m (vauhdikkaampi)
    4) 2x100m (selkä)
    5) 4x 25m (vapari/ kova)
    6) Loppuverra 100m (kevyt)

    yhteensä 1400 m

  • tabata x3 Workout

    Tabata 20sec on 10 off.

    -front squat, pull up X3
    -box jumps, push ups X3
    -toe to bar, handstand X3
    -V ups, plank X3

  • Warmup Workout

    3 Rounds Not for Time
    Run 200m
    Quadruped Crawl 30m
    30sec Wall Facing HS Hold

  • 3 x metcon Workout

    10 min AMRAP

    15 Deadlift
    15 cal ski-erg

    5 min rest

    10 min AMRAP

    15 cal assault bike
    15 hand release push up

    5 min rest

    10 min AMRAP

    15 cal row
    15 box jump

  • Gymnastics + strength Strength

    125 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 4x1
    - MU 11x2
    - MU x 26

    2.BCTB
    - Bfly x 10
    - BCTB x 15 (singles)

    3.Strict HSPU capacity
    3 rounds:
    15 s Max effort Box Pike HSPU
    45 s Shoulder presses w/ a stick
    - 3 rounds with no break, Rest 3 min and repeat for another set of 3 rounds
    - Feet on box: 5 4 4 5
    - Knees on box: 5 5

    4.Strength
    5 sets:
    TE Strict Pull ups - 10 9 8 7 7
    5 Weighted Stationary dips - 5 kg

    5.Core
    2 Sets:
    10+10 side plank raises
    15 v-ups
    20 hollow rocks
    30 side heel touches

  • Gymnastics + weightlifting Strength

    120 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 30
    - BCTB x 30 (singles)

    2.WL
    A. Lifting tecnique primer: Jerk dip + Split jerk
    - 3 x 3+1 @ light weight
    - 15 25 25 kg

    B. Clean + Split jerk 2 RM

    C. Riser Clean pull
    4x5 @ 67 kg

  • 21.11.2015 Workout

    8 x push press (40kg)
    12 x sit ups

    20min AMRAP