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

  • Ninjat 14-16v Workout

    12 min EMOM

    Odd:
    10 wallball + 10 pistolsquats

    Even:
    10 burpeeta

  • Ninjat 13-16v voima Workout

    3 x 20 sek hyvää huomenta pito + 20 sek goblet kyykky pito

  • 50min Engine Workout

    For 50min emom

    1min Row
    1min assult
    1min ski ergo
    Run 200m
    Rest 1min

    Score is cals (running don't count but if not done, time will be stopped)

  • Ninjat 14-16v voima Strength

    Takakyykky, viimeisellä toistolla pysäytys pohjassa

    6 x 3, AHAP

  • Regionals 17.6 Workout

    Team of 2 version cap 10 min
    60 cal ski erg
    20 BBJO
    20 sandbag cleans 60kg

  • Total workouts of the week Workout

    Rest day, total workouts of the week 14 hours, x 7

    Metcon: ti, ke, pe, la
    Aer: ke, to, 40 + 30 = 70 min
    Squat: 3270 kg

    Gymnastics:
    CTB 20
    Pull up -
    TTB 35
    HSPU 35

    MU ma, pe 21 :)
    BMU ke 10
    Bfly ti, la
    HSW ma, ti, ke, pe

    Sleep 5/7
    Avg time asleep 8:04
    Avg time to bed 22:30

  • Jacked gymnastics + strength Strength

    140 min
    Warm up EMOM14 + 14 m HSW

    1.JG PP 28.9.2018
    A. Skill
    3 x 8 rocking arch
    3 x 5 ring swings
    3 x 10 supine hollow to arch
    5 x 2 hips to rings
    3 x 3 turn with band
    5 x 2 muscle-up no dip + 1 hips to rings > muscle up x 1
    - Reps: 9 x 1 + 4 fails
    - Total of 9 ring muscle ups

    B. Handstand Test
    Accumulate 5 minutes of lateral wall assisted handstand hold. Your score is the total time it takes you to accumulate 5 minutes.
    Time: 7:40

    2.Strength
    A. Tempo Back squat
    10x1 @ 30X1
    - Build to a HEAVY single!

    B. Every 4 minutes for 16 minutes:
    4 Push presses @ 80-84%
    4 x 4 x 45 kg

    3.Conditioning - not done

    4.Accessory - not done

  • Partner wod ft Workout

    Partner wod ft (igyg)

    100 lunges, alt
    50 partner sit-ups (both do together)
    400m run
    100 goblet squats 24/16 kg
    50 ttb
    400m run
    100 sdlhp 24/16 kg
    50 partner sit-ups (both do together)
    400m run
    100 burpee pull-ups
    400m run

  • Emom 20 Burpee/Front squat ladder Workout

    1.min 3 burpee + 2 front squat
    2.min 3 burpee + 3 fronu squat
    ..

    Every minute add 1 front squat. When failed then start from beginning until 20 minutes full
    Mark front squats done.
    Rx'd 50/35kg

  • Jacked gymnastics + conditioning Workout

    120 min
    Warm up EMOM12 + 14 m HSW

    1.JG PP 25.9.2018
    A. Prep
    - 3 x 20 box assisted butterfly pull-ups
    - 3 x 10 kip swings
    - 3 x 10 kip swings with re-grip
    - 3 x (3 butterfly pull-ups + 3 butterfly C2B)
    + own practice sets

    B. 5 minute AMRAP of butterfly pull-ups: 33 reps

    • 10 min easy bike

    C. 3 rounds:
    - 20 wall facing handstand shoulder shrugs
    - 10 push-ups
    - 20 band pull-a-parts

    D. Strict Handstand Push-up
    - 1 x max unbroken set - 0

    E. 5 minute AMRAP of kipping HSPU: 40 reps

    2.Conditioning
    A. Every 4 minutes for 20 minutes FPR:
    6 Toes to bar
    12 Burpees
    30 DU
    12 Burpees
    6 Toes to bar
    Rounds: 2.40, 2.36, 2.58, 3.17, 3.34