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

  • SKILL Workout

    EMOM 12:
    Min. 1 | 2 rope climbs (15 ft.)
    Min. 2 | Rest
    – Start each rope climb from a seated
    position on the floor.

  • Total workouts of the week Workout

    Rest day, total workouts of the week 10 hours, x 5
    Week 2/3

    Strength & conditioning
    Metcon x 3
    Aerobic work x 1 - 40 min
    Upper body strength x 1
    Squat - 1350 kg

    Gymnastics
    MU - 45
    BMU - 30
    BFLY - 35
    BCTB - 30
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 1
    Avg. time to bed - 22:50
    Avg. hours asleep - 7 h 30 min
    Avg. cals/day - 2680

  • Häjyin prep 2 Workout

    For time

    Buy in 50 DU

    33-27-21 valakyykky 35/50 kg, split anyhow
    21-15-9 burpee over bar, syncro

    Buy out 50 DU

    TC: 10 min

  • Run Workout

    Peruskestävyysharjoitus

  • HR Hell Workout

    AMRAP 20
    500m Row/Ski
    6x Pullup
    9x Wall ball
    12x Box jump
    15x Situp

  • 9.8.2022 Accessory Workout

    3 - 4 sets:

    a ) 8 - 12 GHD Ab Rotations
    b) 8 - 12 Weighted Hip Extension
    c) 8 - 12 Banded Face Pulls

  • Tuesday Cool down Workout

    2-3 min light cardio
    2+2 min upper trap smash with tennis/lacrosse ball
    10 lunge elbow to floor strech + torso rotation
    1+1 min pigeon pose strech

  • Walking Workout

    35 min walking

  • Deadlift Strength

    3-2-2

  • Aerobic work Workout

    90 min
    Aerobic work
    15 min erg, row/bike/crosstrainer
    Then:
    10 pike leg raises
    10+10 single leg pike leg raises
    10 v-up
    10 hollow rock
    20 ankle touches
    30 side heel touches