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

  • Henkeli 020120 Workout

    Tempaukset, lisäpainoleuat, pikatuuletus
    1. Tempaus allemenot 3x3 (moderate weight, be fast and snappy)
    2. Tempaus 6x2 polven päältä, voit käyttää pukkeja. (6x keskiraskas tai raskas, jos hyvä päivä saa nousta ennätysrautoihin. säilytä jämäkkä allemeno)
    3. Pull ups 4x4 (use extra weight if needed)

    1. Optional MetCon: 3 rds: 10 thruster 30/40 kg 10 bar over burbee target: unbroken reps, be fast and fury! scale weights if needed

  • Shoulder press deload Strength

    A1: Shoulder press 3x5 @50-60-70%
    A2: transversal SA Kb row 3x12
    B1: DB shoulder flys 2x10
    B2: lat pull down 2x6
    C1: elevated push ups xMax
    C2: weight plate front raises xMax
    C3; Tricep push down xMax

  • B3. Clean and Jerk Complex Workout

    Clean and Jerk Complex (10:00 – 19:00)

    On the 1:30 x 6 Sets:
    1 Hang Squat Clean
    1 Squat Clean
    1 Split Jerk

  • VKO2 Treeni 1C Workout

    15 min cool down bike/row
    + 3 lisäpainoleuanvetoa joka kolmas minuutti (3,6,8,12 = neljä sarjaa)

  • Conditioning Workout

    For time:
    200cal Assault bike
    200cal Row
    200cal Assault bike

  • Nanorosso 18.02.21 A Workout

    Emom 7
    25 double under max effort pistol squat
    Quarto minuto rest

  • Total workouts of the week Workout

    Total workouts of the week 11 hours, x 6
    Week 2/3

    Strength & conditioning
    Metcon x 2
    Aer x 3 - 150 min
    BB x 1
    Squat - 2605 kg

    Gymnastics
    MU - 15
    BMU -
    BFLY - 25
    BCTB - 20
    HSW -

    Recovery
    Sleep 6/7
    Avg. 22:35
    Avg. 8 h 10 min
    EA 38 kcal/FFM

  • Gymnastics + strength Strength

    140 min
    WU 20 min
    - 25 bfly
    1.GS
    A. MU 40 min
    - RS 4 x 8
    - TWB 2 x 3
    - Low ring pull 2 x 8
    - Pull to chest 2 x 1
    - 2 S + MU
    - MU (straight up) 6 x 1
    - Total of 8 MU

    2.Strength
    A. HSPU Positional strength
    4 sets:
    Max effort Pike Box HSPU (2s eccentric, 2s pause 5cm off floor)
    - Rest as needed-
    - 4 x 5 reps

    B. Bench Press
    8 RM (Max 2 sets)

    C. Bench press
    5x6 @ 8 RM
    - Rest as needed-

    D1. 4 x Max effort Seated rope pull ups
    - 10 8 6 6 reps
    D2. 4 x 6-12 Strict toes to bar
    - 6 6 6 6
    - Rest 60 s. between sets-

  • Dynamic box squat Strength

    Dynamic box squat
    12x2r @ 52,5%
    45s. recovery

  • Warm up Workout

    • EMOM x6:
      1.) Bike
      2.) Row
      3.) Shuttle run

    • 1 rnd:
      1min.: Spider lunge w/ twist
      1min.: Up/down dog
      1min.: Scale w/ stretch

    • Mobility...