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

  • Back squat Strength

    5x10 @40%

  • Tempausyhdistelmä Strength

    6 x Tempausveto + tempaus riipusta + valakyykky

  • TEmpo Trial Workout

    Choose one:
    Swim: 1000 @ 95% of last 800 TT
    Bike: 20M @ 85% of 10M TT pace
    Run: 10M TT

  • Competition Workout

    A.
    Deadlift x 3 reps (with PERFECT posture and mechanics)
    * Set 1 – 50% of possible 3-RM x 5 reps
    * Set 2 – 75% of possible 3-RM x 3 reps
    * Set 3 – 85% of possible 3-RM x 2 reps
    * Set 4 – 90-95% of possible 3-RM x 1 rep
    * Set 5 – Test 3-RM
    * Set 6 (optional) – Exceed Set 5 weight for 3-RM

  • Gymnastics + conditioning Workout

    135 min
    Warm up for 20 min
    1.Gymnastics
    A. Butterfly CTB practice for 25 min
    - Box
    - Singles
    - CTB + kip swing 8 x 3 + 3
    - Total of 25 CTB

    B. Butterfly pull ups
    - 9 9 10 10 = 38 reps

    2.Conditioning
    A. 0:00-10:00:
    2000 m row - 8.32, 2.08/500 m
    ME Chest to bar
    Result: 16 CTB

    B. 15:00-20:00:
    15 m HS walk - 8 meters (in 90 sec.)
    30 Db snatch - 35 lbs
    ME handstand push ups
    Result: 15 HSPU

    C. 25:00-32:00:
    2-4-6-8..:
    Devils press - 25 lbs
    30 DU between sets
    Result: 1 Devils press @ round of 12 reps = 181 reps

    3.Accessory
    A. 3 sets:
    5 Cuban press complexes (light) - 1.5 kg
    5+5 Lateral box step ups (no weight)
    25 Banded pull aparts

    B. 3 sets:
    8+8 Bicep curl - 25 lbs

    C. Banded spinal decompression for 5 min

  • Viikkovideo 24 Workout

  • Winter War Q3 Workout

    Winter War Q3

  • Mobility wod:man/woman test Workout

    http://gymnasticswod.com/content/sat-0301

  • 5 - 3 - Fuel: Press Week 3 Strength

    Time to build to your max

    Set 1 warm up x 8 ss w/ mobility
    Set 2 warm up x 5 ss w/ mobility

    Set 3 work set x 4 - 3
    Set 4 work set x 2 - 3
    Set 5 work set x 1

    ss w/

    3.5 min work sets

  • Competition Strength

    A.
    Six sets of:
    Drop Snatch x 1 rep
    Rest as needed

    Work on speed and footwork. Stabilize the barbell in the receiving position and hold for 2-3 seconds checking your balance and positioning before ascending.