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

  • Strength Strength

    • 3-3-3-3-3-3 of:
    BB Deadlifts
    3 @ 9 RPE
    80% 1RM 3 reps
    85% 1RM 3 reps
    85-90% 1RM 3 reps
    80% of 3 @ 9 RPE 3-3-3 reps (3’’ pause)
    Pause below the knees

  • CFKN nuoret Workout

    Lämmittely ja mobility

    Harjoitellaan rengasliikkeitä

    OTM 25
    10x burpee
    4× t2b tai polven nostot
    10x boxihyppy
    20s KS pito
    Lepo

    Loppuvenyttelyt

  • Michael Workout

    Three rounds:
    Run 800 meters
    50 Back Extensions
    50 Sit-ups

  • Leg combo + DU finisher Workout

    For time,
    20 Hang Power Snatch @ 65/45
    20 Air squat
    20 Squat Clean @ 115/75
    20 Air squat
    200 Double Unders

  • Endurance Workout

    60 Min of:
    Row @ 60/70% MHR

  • Total workouts of the week Workout

    Rest day, total workouts of the week 16 hours, x 9

    Metcon: ma, ti, ke, pe, la
    Aer: ti, to - 1 h 50 min
    Squat: 1995 kg

    Gymnastics:
    CTB -
    Pull up -
    TTB - 80
    HSPU - 55

    MU - 26
    BMU - 48
    Bfly - 175
    Bfly CTB - 1 harjoituskerta
    HSW - 74 m.

  • Warmup Workout

    3 Sets
    8 Half Kneeling DB Press/arm
    10 RNT Overhead Squats
    rest as needed

  • Running + gymnastics + strength Strength

    AM: 55 min
    Warm up for 20 min
    1.Running intervals
    A. 2 x 800 m @ 180 s. pace
    - 400 m walk rest between sets / 4.00
    - Times: 182 s., 182 s.
    - Rest 3-4 min / 4.00

    B. 3 x 600 m @ 135 s. pace
    - 300 m walk rest between sets
    - Times: 138 s., 69 s. (300 m.), 145 s.

    PM: 135 min
    Warm up for 15 min
    1.HSW
    - 15 m.

    2.Ring muscle up practice
    - Skill drills
    - MU 4x1 + 8x2
    - MU + HTR 2x1+1
    - Total of 22 MU

    3.Ring muscle up accessory work
    A. False grip Top of Ring pull up hold
    - Accumulate 60-90 s. in 5-10 s. intervals - 8x10 s. / 80 s.
    B. Ring Bottom of dip hold
    - Accumulate 60-90 s. in 5-10 s. intervals - 8x10 s. / 80 s.
    C. Low ring leg assisted Muscle ups
    - Accumulate 15-20 reps - 6 reps
    D. False grip hollow rocking swings
    - 3-4 x 5-10 - 2 x 6 reps

    4.Deadlift
    4x6+ @ 77 %
    - Rest as needed
    - Last set 13 reps

    5.Strength accessory
    A. 4 sets:
    - 8+8 Goblet lateral lunges
    - Tough effort Supine GHD Hold (Rpe 8.5)
    - Rest 90 s. between rounds

  • GYMNASTIC STRENGTH Workout

    5 x
    2 Strict CHin-ups ( in False Grip)
    4 Strict muscle-ups

    https://vimeo.com/162485846

  • Strength Strength

    • 2-2-2-2-2-2 of:
    BB Front Squats
    2 @ 9 RPE
    85% 1RM 2 reps
    90% 1RM 2 reps
    90-95% 1RM 2 reps
    85% of 2 @ 9 RPE 2-2-2 reps (31X1 tempo)