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

  • 24.11.2019 Workout

    Lepopäivä, 60 min ulkoilua.

  • Snatch + low hang snatch Strength

    Snatch + low hang snatch

    6 x every 90s

  • Sletch Workout

    4 rounds:
    10m sled push @ 40 kg
    20 kb snatches @ 16 kg
    60s rest

  • Ninjat 14-16v WOD Workout

    21-15-9

    5 m burpee run
    kipping pull up

  • Ninjat 14-16v Voima Workout

    3 x max reps tiukka leuanveto

    3 x max reps ring dips jalat boxilla boxi renkaiden etupuolella

    3 x max reps strict hand stand push up / 3 x 3 eccentric (jarrutus alas) hspu

    jos jää aikaa...

    3 x max reps strict toes to bar

  • 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