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

    5min bike/row/run

    Perfect Stretch video

  • 3 Tabathas Workout

    Tabata Row/Run
    Rest 2 minutes
    Tabata DU/SU
    Rest 2 minutes
    Tabata Burpees

  • Tiistai Wod Workout

    For time:
    30x Back squat (BW)
    Rest 5min
    Then:
    20x Front squat (BW)

    Tc: 25min

    4 rounds for time:
    20x Sit up
    20x Leg raise
    20x Crunch

    Tc: 12min

  • Ninjat 14-16v PK Workout

    50-60 min

    PItää pystyä puhumaan helposti

    1000 K row
    5 aurinkocobra + kierto
    500 m run /ulkona tai skillmillissä
    5-5-5 tiukka toes to bar
    1000 K row
    oma taito jne jne

  • Ninjat 14-16v WOD Workout

    21 - 15 - 9

    *wallball (8-14)
    *thruster (20-35)

    Aim each set unbroken. Rest as needed between the rounds

  • WOD 08/10/19 Workout

    HELEN + 10 Rounds Of CINDY

  • Rowing intervals + accessory Workout

    70 min
    Warm up for 10 min

    1.Rowing intervals
    A. 6 x 1000 m @ 2:08-2:10/500 m pace
    - Rest 60 s between sets
    - Avg. speed: 2.09.5, 2.09.0, 2.08.1, 2.07.5, 2.06.8, 2.05.4 / Total 2.07.7
    - HR 164/184

    Cool down for 10 min

    2.Accessory
    A. 10+10 Supine Hip CARs

    B. 2 rounds:
    10 Hips down push ups
    10 Straight leg sit ups

    C. 10+10 Quadruped shoulder CARs

  • 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 - 125 min
    BB x 1
    Squat 90 kg 1 RM

    Gymnastics
    MU - 77
    BMU - 10
    BFLY - 70
    BCTB - 70
    HSW - 45 m

    Recovery
    Sleep 5/7
    Avg. 22:35
    Avg. 7 h 50 min
    EA 39 kcal/FFM

  • Hard routine + strength Strength

    170 min
    Warm up for 15 min

    1.Snatch 3 RM

    2.Gymnastics
    A. EMOM14:
    1) Strict HSPU - 7 x 6
    2) Toes to bar - 8 8 8 9 10 10 10

    3.Metcon
    A. 12 min amrap:
    500 m Row
    8 Burpee box jumps
    Result: 4 rounds

    • Rest 5 min

    B. 8 min amrap:
    20 KB Swings - 16 kg
    20 Wall balls
    Result: 4 rounds + 14 KBS

    4.Strength
    A. 3 sets:
    10/side single arm DB row, one foot elevated - 25 25 25 lbs

    B. Accumulate 40 reps of dead bug

    C. 4 sets:
    8/side DB STOH single arm - 30 35 35 35 lbs

    D. 3 sets:
    12 low cable pulley - 40 40 40 kg
    12 side lat. raise - 10 10 10 lbs
    10 bicep curl - 20 20 20 kg

    E. Tabata shoulder press - 10 kg

    F. 3 sets:
    8/side bulg. split squat - 25 25 25 lbs
    30 GHD sit ups to parallel

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 65 min
    3 min run/1 min walk
    133/157
    6.45/5.06 min/km
    9.75 km

    PM: 160 min
    Warm up + COS 15 min

    1.HSW
    - 10 m

    2.MU
    - Drills
    - MU+CTR 5 x 1
    - MU 10 x 2 + 2 x 3
    - MU x 31

    3.BFLY+BCTB
    - Bfly 25
    - BCTB+kip swing 4+4 x 6

    4.HSPU strength
    5 x 5: Assisted lift off + pike push up

    5.Hang power clean
    A. Heavy double for the day
    - No straps!

    B. Every minute on the minute for 10 minutes:
    5 Hang power cleans @ 80-85% of 2) - not done, elbow pain

    6.Strength'
    A. 4 sets:
    Bulgarian ring rows x Tough effort (RiR 1-2) - 12 12 10 10
    KB Belt squat x 12 - 24 28 28 28 kg