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

  • 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

  • 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

  • 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 + strength Strength

    130 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 25
    - BCTB x 30

    2.WL
    A. EMOM10
    1 Snatch + 1 TNG snatch

    3.Strength
    3 sets of:
    8+8 Reverse front rack lunges
    New set every 3 minutes
    - 50 kg

    4.Accessory
    EMOM9
    1. 30 s. hollow hold
    2. 10 Box step overs with 2x15 kg
    3. 10 GHD hip extension + 10 s. hold at parallel

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 6
    Week 3/3

    Strength & conditioning
    Metcon x 1
    Aerobic work x 2 - 90 min
    Upper body strength x 1
    Squat - 1015 kg

    Gymnastics
    MU - 45
    BMU -
    BFLY - 70
    BCTB - 80
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 1
    Avg. time to bed - 23:05
    Avg. hours asleep - 7 h 20 min
    Avg. cals/day - 2760

  • Gymnastics + conditioning Workout

    135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 20x1

    2.Gymnastics capacity
    AMRAP18:
    10 Double KB clean & jerk 20 kg > 12 kg
    20 Pull up > 15 TTB
    30 cal AB
    10 Deadlift 70 kg > 60 kg
    20 HSPU > abmat
    Reps: 2 rounds + 10 + 7 TTB

    3.Gymnastics accessory
    For quality x 3 rounds:
    x reps Kipping ring dip - 6
    5 Strict chest to rings pull up
    90 s. rest

  • Gymnastics + weightlifting + strength Strength

    135 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 30
    - BCTB x 35

    2.WL
    EMOM10
    2 Snatch
    %
    1-4 minutes: 67-73% - 40
    6-7 minutes: 74-77% - 43
    8-10 minutes: 80-85% - 46

    3.Strength
    3 sets of:
    5+5 Walking front rack lunges
    New set every 3 minutes
    - 55 kg

    4.Accessory
    EMOM9:
    1. 5+5 Side plank + rotation with DB - 1.5 kg
    2. 30 s. Max reps strict toest to bars - 8
    3. 6 TNG snatch grip deadlift x 80-85 % snatch 1RM - 46 kg

  • Gymnastics + strength + aerobic work Workout

    140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 25x1

    2.Gymnastics capacity
    "Elizabeth"
    - Not done

    3.Gymnastics accessory
    A. Legless rope practice
    - Not done

    B. Strict pulling strength - 3 rounds for quality:
    15 s Chest to rope L-hold, right arm on top > tuck hold
    15 s Chest to rope L-hold, left arm on top > tuck hold
    6+6 Renegade row - 30 lbs
    Rest 90 s. between rounds

    4.Aerobic work
    3 rounds for quality:
    10 min easy bike
    5 strict pull ups
    10 push ups
    - 33 min

  • Gymnastics + weightlifting + conditioning Strength

    135 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 30
    - BCTB x 30

    2.WL
    A. Every 2 min x 4
    4 TNG clean
    x 75-80 % - 52.5 kg

    B. Jerk
    Every 90 s. x 4
    4 TNG push jerk
    x 75-80 % - 50 kg

    3.Metcon
    Intervals
    21 cal AB
    21 Bar facing burpee
    Rest 60s
    15 cal AB
    15 Bar facing burpee
    Rest 60s
    12 cal AB
    12 Bar facing burpee
    Rest 60s
    9 cal AB
    9 Bar facing burpee
    Times: 2.51, 1.56, 1.29, 1.02

    4.Core
    - Not done

  • Rowing with Cindy Workout

    30 MIN AMRAP

    SCORE IS TOTAL AMOUNT OF REPS