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

  • COOL DOWN Workout

    Easy 1000m Row with nose breathing only

  • 500 cal row Workout

    Row 500 cal

  • Gymnastics & weightlifting Strength

    120 min
    Warm up + COS 20 min

    1.Ring muscle up capacity
    A. Drills

    B. Every 105 s. for as long as possible (Max 10 rounds):
    2 Ring muscle ups
    - 10 x 2

    Rest 1 min, then:

    C. Every minute for max 10 min
    1 Ring muscle up
    - 10 x 1
    - Total of 35 MU

    2.Halting snatch pull + Snatch
    Build to heavy 1+1 for the day

    3.Ring accessory work
    A. 4 sets:
    5 Low ring leg assisted Muscle ups
    5-10 False grip hollow rocking swings - 6 8 8 8

  • Rowing intervals + gymnastics + strength Strength

    AM: 50 min
    Warm up for 15 min
    1.Rowing intervals
    A. 7x1 min/30 s. @ 1:57-1:58/500 m
    - Avg. pace: 1.57.9

    Rest 1 min

    B. 7x1 min/30 s. @ 1:54-1:56/500 m
    - Avg. pace: 1.56.1
    - HR 169/186
    Cool down for 10 min

    PM: 120 min
    Warm up + COS 20 min

    1.BCTB
    - BFLY 3x10
    - KS+BCTB 4x5
    - BCTB + hollow 8x1
    - BCTB + BFLY 2x1

    2.Strict HSPU strength
    A. Bottom of Box pike HSPU hold 4 x Max effort
    - 6 5 4 4 s.
    - 19 s.

    B. Lift off + Pike push up 3 x Tough effort
    - 10 9 8

    C. DB Z-press 3x8-10
    - 10x25 8x25 8x25 lbs

    3.Back squat
    A. 4x8 @ Slightly heavier than last week

    4.Prone hamstring curls
    - 3x15
    - 15x5 10x10 10x10 kg

    5.Banded march
    - not done

  • Total workouts of the week Workout

    Rest day, total workouts of the week 15 hours, x 8

    Strength & conditioning
    Metcon x 2
    Aer x 1 - 75 min
    BB x 2
    Squat - 4130 kg

    Gymnastics
    MU - 100
    BMU -
    BFLY - 60
    BCTB - 60
    HSW - 35 m

    Recovery
    Sleep 4/7
    Avg. 22:40
    Avg. 7 h 45 min
    EA 38 kcal/FFM

  • Bodybuilding Strength

    75 min
    Warm up for 10 min

    1.4 sets:
    8 strict pull ups
    10 hip thrust - 65 65 70 70 kg

    2.3 sets:
    10 sa. strict DB press - 12 12 12 kg
    8 bulg. split squat - 14 14 14 kg

    3.3 sets:
    12 side lateral raise - 4 4 4 kg
    8 bicep curls w/DB - 10 10 10 kg
    8 hamstring curls - 35 35 35 kg

    4.Tabata shoulder press
    - 10 kg
    - 12-10 reps

    5.3 sets:
    12 bicep curls w/barbell - 12.5 15 15 kg
    10 v-up
    15 pike leg raises
    30 side heel touches

  • Ninjat 14-16v WOD Workout

    8 min AMRAP "LAATUA"
    21 cal row
    7 overhead squats

    3 min row slow pace

    8 min AMRAP "LAATUA"
    21 cal row
    7 wall ball

    3 min row slow pace

    8 min AMRAP
    21 cal row
    7 strict chest to bar pull ups

    3 min row slow pace

  • Ninjat 14-16v Voima Strength

    3 x 1+1
    Raakatempaus + tempaus kyykkyyn, 70-80 %

  • Henkeli 151119 Workout

    Optional:
    Treenaa sun kehityskohdeliikettä 5-15min (kässärit, muscle up, pistoolit, raakanostot)

    On the minute x5
    5-15 hspu (ennemmin 5 yhdellä abmatilla kuin 10 kahdella)
    Straight to:
    On the minute x3
    1-3 Excentrict hspu 5 seconds down. Decifict if needed
    Straight to:
    On the minute x3
    wall climb + 10-20s hs hold on the wall

    Metcon: 10min Cindy
    target: onnistuneet kippileuat. Jos kippileuat ei suju, ota leukojen tilalle kippiheilunta.

  • Squat clean + front squat Strength

    Every 2.5 min Squat clean + front squat

    1+4
    2+3
    3+2
    3+2
    4+1
    4+1
    5+0
    5+0