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

  • Deadlift Triple, Double, Single Strength

    3x3 80%
    3x2 87%
    3x1 92%

  • 1RM Push Jerk Strength

    1RM Push Jerk

  • 1RM Split Jerk Strength

    Find 1RM Split Jerk in 10 min

  • Linnamasters karsintalaji 2018 Workout

    Qualifier Event 2018

    For time, inside a 20 minutes window:

    25 Calories Row
    25 Meters Frontrack Walking Lunges
    20 Pull Ups
    20 Toes to Bar
    15 Bar Facing Burpees
    15 Clean and Shoulder to Overhead
    100 Double Unders
    15 Clean and Shoulder to Overhead
    15 Bar Facing Burpees
    20 Toes to Bar
    20 Pull Ups
    25 Meters Frontrack Walking Lunges
    25 Calories Row

    Rx: 35-39v 60/40kg

  • Aerobic work + gymnastics + strength Strength

    AM: 45 min
    A. Warm up for 5 min
    B. Main set: 5 x 5 min Bike
    -2 min easy between sets-
    - Työsarjat VK-sykkeillä, VK:n yläosissa >
    2 x 5 min bike
    Avg./max HR: 145/160, 154/160
    3 x 5 min run
    Avg./max HR: 158/174, 161/175, 166/179
    Speed: 14.0, 14.0, 14.5 km/h
    C. Cool down for 5 min

    PM:135 min
    Warm up EMOM14 + 15 m HSW
    1.Own skill
    A. MU drills for 15 min
    B. E. 90 s. for 30 min: muscle up x 1
    - Total of 20 MU

    2.Strength
    A. Front squat 3 x 3 @ 82 %, tempo 50X1
    - 3 Broad jumps after sets
    - Rest as needed

    B. Speed deadlift 3 x 5 @ 70% - 84 84 84 kg

    C. 3 sets:
    20 Russian twist - 20 lbs DB
    10 Strict toes to bar
    45 s GHD Back extension hold
    - Rest 60 s-

  • Ninjat 14-16v WOD Workout

    15 min aikaa,

    Etsi päivän maksimi, 12 x DB etuaskelkyykky

    Sitten toista 2 x 12 etuaskelkyykkyä n. 80 % edellisen painoista.

  • Ninjat 14-16v Voima Strength

    15 min aikaa, etsi päivän 5 RM etukyykky

  • Ninjat 14-16v Voima Strength

    15 min aikaa, Etsi päivän 3 RM tempaus riipusta

  • Gymnastics + Hard routine Strength

    35 + 130 min
    Warm up EMOM10
    1.Own skill
    A. Butterfly pull up practice for 25 min
    - Practice sets of 6 - 9 reps x 8

    Hard routine
    2.Warm up

    3.Gymnastics
    A. Kipping HSPU practice for 10 min - 4 x 6 reps
    B. EMOM8 (for quality): kipping HSPU - 6 6 4 4 4 3 3 3
    C. 5 min AMRAP: wall facing HS shoulder taps - 110 reps

    4.Weightlifting
    A. Warm up for clean
    B. Squat clean
    3 x 2 x 85 %, 1 x 2 x 80 %, 1 x 2 x 75 %
    C. High hang power clean - 3 x 4
    40 45 50 kg

    5.Conditioning
    A. EMOM21:
    1) 20 alt. DB snatch @ 35 lbs > 16 reps
    2) 10 walking lunges with KB's in farmer's carry, 2 x 24 kg > 2 x 20 kg
    3) 10 bbjo, box facing
    B. Straight into: 3 RFT:
    20 alt. DB snatch @ 35 lbs > 16 reps
    10 walking lunges with KB's in farmer's carry 2 x 24 kg > 2 x 20 kg
    10 bbjo, box facing
    Total time: 29:43
    177/192

  • Aerobic work + weightlifting + gymnastics Strength

    AM: 60 min
    4-5 x 15 min Bike - 4
    - 1 min rest between
    - 124/140

    PM: 120 min
    Warm up EMOM12 + 20 m HSW
    1.Weightlifting
    A. Every 90 s for 9 minutes: 5 STOH (Heavier than last week) - 35 kg

    2.Gymnastics
    A. BMU practice for 10 min
    B. Every minute on the minute for 14 minutes:
    Even: 10 Cal bike
    Odd: 3 Bar muscle ups - 7 x 3 = 21 reps

    3.Strength
    A. 2 sets:
    15 Banded scapular retraction
    25 Banded tricep pushdown
    10 Bicep curl + 20 m Gun Walk - 15 15 lbs
    - Rest 3 min-

    4.JG
    A. 3 sets:
    - 10 single arm ring row/arm
    - 1 round of GS
    - 30 hollow rock
    B. 10 min mobility work