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

  • Gymnastics + strength Strength

    150 min
    Warm up + COS 20 min

    1.HSW
    - 26 m

    2.BFLY + BCTB
    - Bfly 3 x 10
    - Box drills 3 x 10
    - Kip swing + CTB 6 x 4+4
    - CTB + bfly 6 x 1+1

    3.Split jerk
    A. Tall jerks
    3 x 5 @ light weight

    B. Split jerk from blocks
    Heavy triple for the day

    4.Segmented Clean deadlift
    4 x 5 @ 95-105 % of 1 RM Clean
    - 72.5 kg

  • Wallballs, Lunges and Burpees Workout

    5 Rounds for time

    • 10 Wallballs
    • 10 Walking lunges, w. 2x22.5kg dumbbells in rack
    • 10 Burpee w. dumbbells (only stand up, not jumping)

    Timecap 10 minutes

  • Rush Workout

    A/Every 2 minutes for 5 rounds
    400m row
    remaining time AMRAP devil press

    B/
    3 rounds of
    36 WB
    24 C2b/PU
    12 Hang PC @50/30kg
    4 MU
    TC: 20 mins

  • Tisdag 29/10 2019 Workout

    E2M for 16min
    Power clean x3
    Build up to heavy
    +
    10min amrap
    3-6-9-12...
    Burpee box jump
    CTB

  • Takomo Next Level Workout

    A.) Every 3 minutes
    Back Squat
    4-3-3-3-2

    -building up and last double should be V*

    B.) 4 sets (each for time)
    40 DU
    10 OHS 50/35kg)
    5/4 Ring MUs

    Rest 1 min

    C.) Amrap 10 min
    Max meters on bike erg

    -every 2 minutes perform:
    5/3 strict HSPU
    10 WB shots
    -start with Strict HSPU & WB shots

    -try to find a pace which you can maintain.

    D.) Recovery circuit 3 rds:
    2 min Easy bike (damber 0)
    1 min dead hang
    30 sec banded lat stretch/side

  • Ninjat 14-16v WOD Workout

    3 x 40 cal row

    Työ:lepo 1:1

  • Ninjat 14-16v Voima Workout

    10 min EMOM

    Odd: 7 thruster (20-40kg)
    Even: 1-2 ring MU

  • Ninjat 14-16v Voima Workout

    2 x 5 kippi renkailla
    2 x 5 kippi tangossa + paina tankoa kovaa alas
    2x3 hyppy ring MU
    2x3 hyppy BMU
    2x3 jalat maassa kääntö ring MU

    Yritä Bar MU + ring MU

  • Rowing intervals + gymnastics + strength Strength

    AM: 60 min
    Warm up for 10 min
    1.Rowing intervals
    A. 2x3000 m @ 2:08-2:10/500 m pace
    - Rest 2 min between sets
    - Times: 2.07.8, 2.07.6
    - HR 174/189
    Cool down for 20 min

    PM: 140 min
    Warm up & COS 20 min

    1.HSW
    - 16 m

    2.Ring Muscle up practice
    A. MU
    - Drills
    - EMOM10: 10 x 1 MU
    - E2MOM22: 11 x 2 MU
    - MU x 30

    B. Bottom of ring dip swings
    - Accumulate 70 reps in sets of 7-10

    C. Ring support swings
    - Accumulate 60 reps in sets of 8-10

    3.Shoulder press cluster sets
    A. 4 x 3-2-2 @ 30-32.5 kg
    - Rest 15 s between sets, 2-3 min between rounds

    4.Supinated Bent over row
    - 5 x 8
    - 45 45 47.5 47.5 47.5 kg

    5.Accessory
    A. 3 sets:
    12 Supinated single arm pulldown - 10 15 15 kg
    10 Straight arm lat pulldown - 10 10 10 kg

  • Total workouts of the week Workout

    Rest day, total workouts of the week 16 hours, x 8

    Strength & conditioning
    Metcon x 2
    Aer x 2 - 135 min
    BB x 3
    Squat 1072.5 kg

    Gymnastics
    MU - 70
    BMU - 10
    BFLY - 100
    BCTB - 65
    HSW - 45 m

    Recovery
    Sleep 4/7
    Avg. 22:30
    Avg. 8 h 00 min
    EA 38 kcal/FFM