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

  • Aerobic work + gymnastics + weightlifting Strength

    AM: 45 min
    90 s. run/60 s. walk
    6.6 km, 7.05 min/km
    HR 134/159

    PM: 140 min
    Warm up for 20 min

    1.MU
    A. Drills

    B. MU 17x1

    C. MU+HTR 8x1+1

    Total of 25 MU

    2.WL
    A. Lifting warm up:
    Snatch pull to hold + Snatch
    3x2+1 @ light-medium weight
    - 25 30 35 kg

    B. Snatch
    Build to RPE 9 Single for the day

    C. Every minute on the minute for 3-6 sets:
    Snatch @ 85-90% of todays top set

  • Bench press Strength

    Päivän treenin tulos

  • Gymnastics + strength Workout

    135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 16 x 1
    - MU 6 x 2
    - MU x 28

    2.Gymnastics capacity
    EMOM10:
    8 Chest to bar + 8 Wall ball
    - Changed to 8 butterfly pull ups + 6 cal bike

    3.Strength
    10-8-6-4-2 Strict HSPU - feet on box

    4.Mobility

  • Metcon FT (partner) Workout

    For Time with partner (IGYG), cap 22 min

    Buy in:

    50 Partner over burpees (partner in plank)

    3 R:

    10 Synchro DB Snatch, alt. 22,5/15 kg
    20 TTB

    Second buy in:

    100 Shoulder Taps

    3 R:

    15 Axle thrusters 39/29 kg
    15 Pullups

    Buy out:

    50 Ring dips

    Reps are the total amount for the team. Divide them anyhow, except synchro db snatch. The db must be overhead at the same time.

    Start with
    50 partner over burpees,
    then 3 rounds of 10 sync. db snatch and 20 ttb,
    then 100 shoulder taps,
    then 3 rounds of 15 axle thrusters and 15 pullups,
    finish off with 50 ring dips.
    Your score is your total time for completion.

  • 50 hspu Workout

    Do 50 hspu for time.

  • Ilmakyykkyä Workout

    20 x 30 sekunnin kierroksia. Joka kierros 5-10 ilmakyykkyä.

  • Daily max Workout

    Find 1rm training max in
    Snatch
    Clean & Jerk
    Back squat

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 hours, x 6
    Week 4/4

    Strength & conditioning
    Metcon x 2
    Aerobic work x 2 - 85 min
    Upper body strength x 1
    Squat - 1200 kg

    Gymnastics
    MU - 55
    BMU - 10
    BFLY - 75
    BCTB - 60
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 4
    Avg. time to bed - 22:50
    Avg. hours asleep - 8 h 5 min
    Avg. cals/day - n. 2770

  • Metcon Workout

    For time:
    50cal row
    50 box step up - 14lb ball
    50 DL - 60kg
    50 WB - 14lb

    4 minutes rest

    50 WB - 14lb
    50 DL 60kg
    50 box step up - 14lb
    50 cal row

  • Sunday Funday Workout

    A1. CGBP build to heavy single
    A2. Strict CTB x 4
    B1. 75% of A1 x 5 CGBP
    B2. Strict pullup x 6 rest 1 min; 5 sets
    C. 8 sets:
    HSPU x 4-5
    T2B x 10
    1 Legless RC (only for first 4 sets)
    Rest 1 min
    D. 2 RFT
    5 MU
    10 Burpees (no jump)
    15 Pullups
    20 T2B
    25 Rings Dips
    30 HRPU
    35 Hollow Rocks
    40 Cal row

    A1. 275
    A2. Complete
    B1. @ 205lb
    B2. Complete
    C. Complete
    D. Power went off so no clock, around 17 mins though