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

  • 1.Back Squat Strength

    "Grunt Work" Week #3

    With a running clock:
    On the 0: 9 reps
    On the 2: 7 reps
    On the 4: 5 reps
    On the 6: 3 reps
    On the 8: 1 rep
    On the 9: 1 rep
    On the 10: 1 rep
    On the 11: 1 rep
    On the 12: 1 rep
    On the 13: 1 rep
    On the 14: 1 rep

    Week #3 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles.
    Sets 1-4 completed "On the 2:00" , Sets 5-11 completed "On the 1:00". Flipping back to OTM singles, aiming to reach the same percentages of last week now with less rest between sets.

  • Deadlift Strength

    10min or less:
    Build to a heavy set of 8.

  • Livetreeni klo 18:00 Workout

  • Strength Strength

    70 min
    Warm up for 10 min

    1.Back squat - 5 x 5

    2.Bulgarian split squat w/barbell - 3 x 8/s.
    40 40 40 kg

    3.Hip thrust - 3 x 12
    60 kg

    4.A) Hamstring machine 3 x 10
    30 30 35 kg
    4.B) Abductor machine 3 x 15
    40 45 45 kg

    5.EMOM7: abs

  • Gymnastics + strength + conditioning Strength

    140 min
    Warm up for 20 min
    - 20 bfly

    1.GS
    A. MU for 50 min
    - RS
    - TWB
    - HTR
    - 2 S + MU 6 x 1 + 3 x 2
    - Total of 12 MU

    2.Strength
    A. Bench press 5 RM

    3.Conditioning
    A.10 x 1 min on/ 1 min off: Row
    - Hard, but consistent.
    - 256 257 263 266 267 269 271 272 273 274
    - 1.57 1.56 1.54 1.52 1.52 1.51 1.50 1.50 1.49 1.49

    4.Accessory
    A) Heel elevated goblet squat 4x10 (Light weight, slow on the way down)
    12 16 20 20 kg
    B) KB Lateral lunges 4x10 (Light weight, stay upright!)
    6 8 8 8 kg
    C) Ring body saw 4x8-12 (Stay hollow)
    8 8 8 8

  • Weightlifting Strength

    Jerk from rack 5x3
    3Hang clean+power jerk 5sets
    OHS 4x6

  • WBC kisa simulaattori WOD2 Workout

    Maximi paino kompleksissa
    12 min
    2 mave
    1 rive riipusta
    1 työntö
    2 takakyykky

  • Etukyykky Strength

    Moderate

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 7
    Week 1/3

    Strength & conditioning
    Metcon x 3
    Aerobic work x 3 - 130 min
    Upper body strength x
    Squat - 1445 kg

    Gymnastics
    MU - 45
    BMU - 20
    BFLY - 125
    BCTB - 45
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 4
    Avg. time to bed - 22:45
    Avg. hours asleep - 8 h 00 min
    Avg. cals/day - 2930

  • 10min DB snatch HIIT Workout

    Dumpbell snatch, alter, 10minutes 30sec on - 30sec off.