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

  • Nice try Workout

    For time:

    80 cal row
    80 KB swing 20kg
    60 wall ball 14lbs

    Every 2 min 3 hang power clean 35kg

  • 6.9.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • Polkupyöräergometritesti Workout

    80 min

    Testin kesto: 30.00

    LAKTAATTIKYNNYKSET

    MAKSIMI HAPENOTTO
    VO2 (suoritus): [ml/kg/min] 51.4
    Syke: [krt/min] 193
    Teho: [W] 250
    Teho/paino: [W/kg] 4.03
    Laktaatti: [mmol/l] 14.6

    ANAEROBINEN KYNNYS
    VO2: [l/min] 2.53
    VO2: [ml/kg/min] 41.6
    VO2 (suoritus): [ml/kg/min] 39.0
    %VO2: [%] 74.0
    Syke: [krt/min] 164
    Teho: [W] 180
    Teho/paino: [W/kg] 2.90
    Laktaatti: [mmol/l] 3.7

    AEROBINEN KYNNYS
    VO2 (suoritus): [ml/kg/min] 31.8
    %VO2: [%] 59.1
    Syke: [krt/min] 135
    Teho: [W] 140
    Teho/paino: [W/kg] 2.25
    Laktaatti: [mmol/l] 1.9

  • 5.7.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • Aerobic work + gymnastics + conditioning Workout

    AM: 30 min
    3 min run/1 min walk
    4.6 km, 7.09 min/km
    HR 126

    PM: 110 min
    Warm up for 15 min

    1.HSW
    - 20 m

    2.BCTB
    - Bfly 3x10
    - BCTB 6x1
    - BCTB + bfly 4x1+1
    - KS + BCTB 3x5+5

    3.SHSPU
    A. Lift off + Pike push up 3 x Tough effort
    - 8 8 8
    B. Box pike HSPU 3 x Tough effort
    - 6 6 6
    C. Accumulate 40-50 Push ups for Quality
    - 40

    4.Rowing
    For consistency: 10x1 min on/ 1 min off
    Meters: 261, 263, 264, 264, 264, 264, 264, 265, 265, 267
    Avg. pace: 1.53.5/500 m
    HR 163/179

  • Rest day Workout

    Rest day

  • Gymnastics Workout

    A) Skill
    Strict ring muscle up practice

    B) Strength
    E4MOM x 3 sets
    3 eccentric dips on rings/boxes
    3 eccentric pull ups

    C) Core
    3 rounds
    5 hollow rocks
    5 V ups
    5 sec. hollow hold
    5 tuck ups

    rest as needed between rounds

  • Aerobic work + gymnastics + weightlifting Strength

    AM: 30 min
    3 min run/1 min walk
    124/150
    4.3 km, 7.01 min/km

    PM: 90 min
    Warm up for 15 min

    1.MU
    A. Drills

    B. 8 x 1 MU

    C. E2MOM10: 2 MU

    Total of 20 MU

    D. Strict MU
    - 3 2 2

    2.Weightlifting
    Halting clean deadlift + Squat clean
    Build to heavy 1+1 for the day

    3.Banded GH Raise
    - Not done

  • 12.7.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • Weightlifting & strength Strength

    110 min

    1.Snatch
    3 waves: 3+2+1
    - 35-47.5

    2.Strength
    - Legpress 4x8, 100, 100, 105, 110
    - Hip thrust machine 4x10, 65, 60, 60, 60
    - Elevated reverse lunge 3x10+10, 40
    - Hamstrings
    - Abduction