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

  • EasyWOD 6.3.2023 Workout

    Voima
    E3MOM, 4 rounds
    12 steps OH walking lunge (plate)

    WOD
    10min amrap
    1 Sumo DL KB
    1 Goblet squat
    1 Box jump (plate)
    Add 1 rep to each movement after
    completing a full round.

  • Basic EMOM Workout

    EMOM 20 mins
    1: 12 leg extensions
    2: 12 shrugs
    3: 20 KB swings
    4: 15 DB push ups
    5: 50 heel taps/20 crunches

  • VKO1 Treeni 2B Workout

    For time
    21-15-9

    Maastaveto (tangon paino 1.25 x kehonpaino)
    Penkkipunnerrus (tangon paino 0.75 x kehonpaino)
    Askelkyykkykävely (paino 0.5 x kehonpaino, 2 x KB)

    *Askelkyykyssä yksi askel on toisto.

  • CONDITIONING Workout

    EMOM x12 (4 rounds)
    1) 10 Double KB Snatch (from
    floor)
    2) 10m Front Rack Walking Lunge
    3) 8-12 TTB
    Overall RPE 3 to 4, not all out.

  • Закачка Workout

    4 серии

    *6 зашагивания на "10"/касание плеча
    *30 тяг резины к груди
    *10 строгих НКП

  • 10.10.2024 Unbroken Strength

    Power Clean ( TnG )

    7 x 5 TnG. Start ~50% and building

    Go Every 2:00

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 30 min
    90 s. run/60 s. walk
    4.05 km, 7.24 min/km
    HR 125

    PM: 165 min
    WU for 20 min

    1.BCTB
    - BFLY x 35
    - BCTB x 30 (singles)

    2.WL
    A. Snatch from the blocks (just above the knee) > hang snatch
    3x80 % - 44 kg
    2x82-85 % - 46 kg
    1x87-90 % - 48 kg
    2x80 % - 44 kg
    3x75 % - 42 kg
    - New set every 3 minutes

    B. Snatch pull (2 s. pause below the knee")
    4x2
    "2 reps in the tank"
    - New set every 2 minutes
    - 60 kg

    C.Snatch balance + OHS
    3x1+1
    "2 reps in the tank"
    - New set every 2 minutes
    - 44 46 48 kg

    3.Accessory
    EMOM12
    1. 5+5 Landmine rotations > 40 s. w. plank hold 15 kg
    2. 40 s. Double KB overhead reverse lunges, alternating - 2x8 kg
    3. 4+4 One leg jump to low box/plate pile - Rogue bench

  • VKO1 Treeni 2A Strength

    Takakyykky
    2 kierrosta: (6 kyykkysarjaa)
    1. 4 takakyykkyä @65%
    2. 3 takakyykkyä @75%
    3. 2 takakyykkyä @85%

    *Sarjat kolmen minuutin välein, ensimmäisen kakkosen jälkeen kevennetään painoa ja tehdään kierros uudestaan alkaen nelosesta.
    *Prosentit suuntaa antavia, lasketaan ykkösmaksimista. Toistot tulee olla kuitenkin hyvin liikkuvia.

  • Bench press 8 Strength

    5x8 bench press

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 5
    Week 3/3

    Strength & conditioning
    Metcon x 3
    Aerobic work -
    Upper body strength x 2
    Squat - 2115 kg

    Gymnastics
    MU - 45
    BMU -
    BFLY - 145
    BCTB - 85
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 3/7
    Avg. time to bed - 22:55
    Avg. hours asleep - 7 h 50 min
    Avg. cals/day - 2820