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 WOD Workout

    12 min AMRAP

    5 kipping HSPU ( deficit possible )
    9 hang power clean (30-40kg)
    12 m handstand walk

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 6
    Week 1/3

    Strength & conditioning
    Metcon x 3
    Aer x 1, 85 min
    BB x 1
    Squat - 2665 kg

    Gymnastics
    MU - 60
    BMU - 15
    BFLY - 60
    BCTB - 55
    HSW - 10

    Recovery
    Sleep 2/7
    Avg. 22:45
    Avg. 7 h 40 min
    EA. 41 kcal/FFM

  • Gymnastics + Hard routine Strength

    165 min
    Warm up for 5 min

    1.MU
    - Drills
    - EMOM10: 1 MU

    Hard routine
    Warm up for 15 min

    2.Strength
    A. Front squat
    - Heavy set of 5

    B. Push press
    - 1 RM
    - 30 35 40 45 50 55 57.5 kg

    3.Metcon
    8x3 min on/1 min off:
    A) 10 Front squat 30 kg + 6 Burpee over bar + 6 Strict HSPU > feet on box
    Reps: 2 rnds, 2 rnds, 1 rnd+10+6+3 HSPU, 1 rnd+10+3 BOB

    B) 10 Power clean 30 kg + 10 cal Row
    Reps: 2+1 pc, 2+3 pc, 2+6 pc, 2+10 pc

    HR: 169/185

    4.Strength accessory
    A. 3x10 supinated bent over row
    - 30 35 37.5 kg

    B. Ac. 50 bicep curls w/barbell

    C. 4x20 GHDSU to parallel

  • Aerobic work Workout

    85 min

    Aerobic work
    5 rounds:
    15 min erg - row/bike/ski
    4 strict pull ups + 8 push ups + 12 squats
    HR 122/145

  • Gymnastics + weightlifting + conditioning Strength

    135 min
    Warm up for 20 min

    1.HSW
    - 10 m

    2.MU
    - Drills
    - MU 1x6
    - MU 10x2
    - MU x26

    3.Weightlifting
    Power clean + split jerk 1+2
    Go e. 90 s. x 10

    4.Running intervals
    10 x 200 m run, r. 30 s. bs.
    Times: 51, 52, 52, 52, 53, 52, 54, 53, 54, 53 s.

  • Rest day Workout

    Rest day

  • Gymnastics + strength Strength

    120 min
    Warm up for 20 min

    1.BCTB
    - Drills
    - BFLY x 35
    - BCTB x 30 (singles)

    2.BMU
    - 2x1 + 5x2 + 1x3
    - 15

    3.Front squat
    - 5x3x70 kg

    4.Strength accessory
    4 sets:
    8 strict pull ups
    8 shoulder press - 28 kg

  • Rowing intervals + gymnastics + weightlifting Strength

    AM: 75 min
    Warm up for10 min
    1.Rowing intervals
    5 x 8 min on:2 min off @ 155-165 W
    - Pace: 2.10, 2.10, 2.09, 2.09, 2.08, avg. 2.09/500 m
    - Watts: 156, 158, 160, 160, 165, avg. 160
    HR 164/181
    Cool down for 5 min

    PM: 120 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 6x1 + 10x2
    - MU x26

    2.BCTB
    - Drills
    - BFLY x25
    - BCTB x25 (singles)

    3.Weightlifting
    A. Hang snatch x 2
    Go every 90 s. x 10

    B. EMOM5:
    5 power snatch @ 30 kg

  • Jumppailuu Workout

    Vähän kaikkee

  • Condition with machines Workout

    3 rounds E5MOM

    1) 5 pc 5 fsq 5stoh + echo remaining time
    2) round of Cindy + remaining time rowing
    3) 12 DL 9 hpc 6 stoh + remaining time echo
    4) 30 Du + 10ttb + HSPU + remaining time rowing