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

  • Rest day Workout

    Rest day

  • Johaan's Workout day 1 Workout

    Try other variations depending on fitness and health
    Full Body conditioning endurance day 1
    10 pushups
    1 min plank
    10 Squats
    10 lunges
    30 Russian twists
    30 seconds mountain climbers

    Repeat 3 times.

  • For time Workout

    1500m Ski Erg.
    300 DU's
    3000m Run

  • Gymnastics + strength Strength

    AM: 30 min
    90 s. run/60 s. walk
    4.4 km, 6.59 min/km
    HR 126/158

    PM: 130 min
    Warm up for 20 min
    1.MU
    - Drills
    - MU 25x1

    2.Gymnastics
    E2MOM8:
    1 Rope climb
    7 Deficit kipping HSPU
    - Deficit (10 kg plates) 7 + 4 reps
    - No deficit 6 + 6 reps

    3.Strict pulling & pushing
    A. 3RM strict weighted ring pull up (shoulders touches rings every rep)

    Rest 5 minutes

    B. 3 rounds of:
    3 Strict ring pull ups -30% weight
    10 Double DB push press - 13.5 kg 13.5 kg 15 kg

    4.Cool down mobility

  • Total workouts of the week Workout

    Rest day, total workouts of the week 9 hours, x 5
    Deload week

    Strength & conditioning
    Metcon x 1
    Aerobic work x 2 - 70 min
    Upper body strength x 2
    Squat - 900 kg

    Gymnastics
    MU - 50
    BMU - 10
    BFLY - 40
    BCTB - 30
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 5
    Avg. time to bed - 23:20
    Avg. hours asleep - 8 h 00 min
    Avg. cals/day - n. 2700

  • bike intervals Workout

    6x1 min intervals
    1 min rest between
    result is total cal

  • C. Midline Workout

    3x

    20 leg straddles
    25 GHD situps
    1:00 SB hold @150lbs

  • 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

  • Ilmakyykkyä Workout

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

  • Muscle & Power, AV2 Strength

    Deadlift 5 RM, then 3x5 @ 90%