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

  • Backsquat 5,4,3,5,4,3 Strength

    Backsquat wave 5,4,3,5,4,3 Every 1.5min for 6 rounds

  • Rowing intervals + gymnastics + strength Strength

    Morning: 45 min
    Warm up for 5 min
    Main set: 3 x 10 min Row
    - 0-4 min: 22 s/m
    - 4-7 min: 24 s/m
    - 7-9 min: 26 s/m
    - 9-10 min: 28 s/m
    - Rest 2 min between efforts-
    - VK-sykkeillä: hieman aerobisen kynnyksen yläpuolella
    1) 2.12.2/500 m 157/172
    2) 2.16.5/500 m 160/174
    3) 2.18.9/500 m 160/174
    Cool down for 5 min

    Evening: 140 min
    Warm up EMOM14 + 17 m HSW
    1.Own skill
    A. MU practice for 50 min
    - Progressions
    - MU 12 x 1 + 3 fails = total of 12 MU

    2.Strength
    A. Front squat 3x3 @ 75%, tempo 50X1
    - 3 Seated box jumps after each set - 30" box + 10 kg plate
    - Rest as needed

    B. 3 sets:
    15 m Death march w/ DB's - 20 lbs
    30 s Hollow hold
    15 m Walking lunge w/ DB's (Farmariotteella) - 15 kg
    30 s Arch hold
    -90 s rest-

    3.JG PP 8.10.2018
    A. LYTP 3 x 10 x 0.5 kg
    B. Supinated DB lateral raises 3 x 10 x 2.5 kg
    - Skipped hanging & core conditioning

  • Ninjat 14-16v WOD Workout

    5 min AMRAP

    1 köysikiipeily
    1 HSPU
    2
    2
    ....

    3 min lepo

    5 min AMRAP
    10 m yhden käden KB lunge (16kg)
    10 m käsilläkävely / 3 PEP

  • Ninjat 14-16v taito Workout

    Treenataan

    -Käsilläseisonta
    -Käsilläseisontapunnerrus
    -Käsilläkävely
    -kippileuanveto
    -perhosleuka
    -chest to bar...

  • Metcon Workout

    • 24 Min EMOM of:
    1st Min
    Row 20/15 Kcal
    2nd Min
    Bar Muscle Ups 4-8 reps
    3rd Min
    Double Unders 60 reps
    4th Min
    Burpees 15 reps
    Scale Kcal & reps down in case.

  • Assault bike 100cal Workout

    For time:
    Assault bike 100cal

  • Partner Hang clean, burpee, front squat Workout

    5 rounds
    20 hang clean @60 kg
    20 burpee over partner
    20 front squat
    400 m run.

    Split between partners as seen fit. One work at a time.

  • Zero dark 30 Workout

    3R of
    30 TTB
    30BFB
    30 PS @ 40kg
    120cal AB
    2r as above
    PS @ 50 kg
    120 cal AB

  • Macho man Strength

    3 PC
    3FS
    3PJ
    All @60kg

    EMOM 20 min or as long as you hold

  • Metcon Workout

    5 Round of:
    Toes to Bar 15 reps
    Plyo Box Burpees Jump Overs (60 cm) 12 reps
    Double DB Thrusters (2X22.5/15Kg) 9 reps
    2’ rest each round
    Ogni round deve essere uno sprint a max effort!