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

  • Weightlifting + conditioning Workout

    100 min
    Warm up for 10 min
    1.WL
    A. Clean + Front squat + Jerk
    Build to heavy 1+1+2 for the day

    2.BMU prep
    - 1 1 3 3

    3.Conditioning
    A. 3 RFT
    21 cal ski
    15 DB squats 2x35 lbs
    7 BMU
    Time: 13.25 (laps: 4.15, 4.33, 4.37)

    4.Strength
    A. 3 sets:
    10 incline DB bench - 20 20 20 lbs
    TE Strict pull up, rir 1-2 - 10 8 7 reps

  • Kunto Workout

    6 Kierrosta: (you go, i go)

    10 Cal pyörä/soutu
    15/15m Kahvakuulankanto
    16 Curtsy kyykky
    12 Tankosoutu

  • Extra Credit 07-04-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    1:00/1:00 Quad Roll
    10 Stick Pass Throughs

  • Total workouts of the week Workout

    Rest day, total workouts of the week 8 hours, x 4
    Deload week

    Metcon: ke
    Aer: -
    Squat: 895 kg
    BB: -

    Gymnastics:
    Pull up -
    CTB - 30
    TTB -
    HSPU -

    MU - 30
    BMU -
    Bfly - 40
    Bfly CTB -
    HSW - 40 m

    Recovery:
    Sleep 3/7
    Avg. 23:05
    Avg. 7 h 45 min
    EA. -

  • Running + gymnastics + strength Strength

    AM: 55 min
    Warm up 20 min
    1.Running intervals
    2x800 m @ 192 s. pace - 193 192
    - 300 m walk rest
    - Rest 4-5 min
    2x800 m @ 185 s. pace - 185 184
    - 400 m walk rest

    PM: 120 min
    Warm up for 15 min
    1.Ring muscle up practice
    - MU drills
    - MU 6x1 + 6x2 = 18 reps
    - False grip Top of Ring pull up hold
    Accumulate 60-90s in 5-10s intervals - 60 s.
    - Ring Bottom of dip hold
    Accumulate 60-90s in 10-15s intervals - 60 s.
    - Low ring leg assisted Muscle ups
    Accumulate 15-20 reps - 15 reps
    - SMU
    6 x 1 reps

    2.Deadlift
    4x6+ @ 80%
    - Rest as needed-
    - Last set 13 reps

    3.Strength
    A. 4 sets: - not done
    8+8 Bulgarian split squats
    15+15 KB Side bends

  • 2-6-14 Wendler (Back Squats) & Metcon (Back Sq & BJs) Workout

    Wendler:

    Back Squats - 3x215, 3x245, 3x265, 3x290, 3x305, 3x325 (DUs between last three sets - 3 x 30 = 90 reps)

    Metcon:

    5 Rnds: 10 Back Sq (215lbs), 10 Box Jumps (24")

    Time - 12:34

  • Gymnastics + strength Strength

    140 min
    Warm up 15 min

    1.MU
    - Skill drills
    - MU 2x1 + 6x2
    - MU + HTR 3x1
    - Total of 17 reps

    2.Butterfly pull ups
    - 30 reps

    3.Strict HSPU strength
    A. 5 sets:
    Max effort paused Pike HSPU (weighted vest)
    - Rest as needed-
    - 5 kg vest
    - 7 6 6 6 6

    4.Shoulder press
    A. 6RM
    - Max 2 sets

    B. 4x4
    - Rest as needed-

    5.Strength
    A. 5 sets:
    6 Pendlay rows - 40 40 45 45 45 kg
    12 DB Bicep curl and press - 15 15 15 15 15 lbs
    - Rest 60-90s between sets

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 7

    Metcon: ti, ke, la
    Aer: 45 min
    Squat: -
    BB: ma, ke

    Gymnastics:
    Pull up -
    CTB - 60
    TTB -
    HSPU -

    MU - 55
    BMU - 49
    Bfly - 30
    Bfly CTB -
    HSW - 15 m.

    Recovery:
    Sleep 1/7
    Avg. 7 h 30 min
    Avg. 22:50
    Avg. EA n. 40 kcal/FFM

  • AMRAP Workout

    AMRAP 15

    15 Med Ball Cleans 12/9
    20 Push Press 52/35kg
    25 m farmers carry 32/25kg

  • A. Stamina Squats Strength

    Alternating On the Minute x 12 (6 Rounds):
    Minute 1 - 2 Front Squat
    Minute 2 4 Back Squats

    Barbell: 75% of 3-Rep Max Back Squat (on both lifts).