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

  • Aerobic work Workout

    50 min
    1 min run/1 min walk for 50 min
    7 km
    118/152
    7.13/4.58 min/km

  • Uinti Workout

    Haluttu matka, aika ja tyyli

  • TTP Engine week 4 Strength

    120 min

    1.Strength
    Jonin HSPU-ohjelma, week 10, #2
    A. 2 x max reps strict HSPU, rest 4 min between sets
    > w/ abmat, 4 & 5 reps

    B1. Strict press – Build to a 5RM for the day within a 15-minute window.
    Result: 34 kg
    B2. Back rehab: single arm DB deadlift
    3 x 20/s x 35 lbs

    C. Alternate C1 / C2 for 3 rounds
    C1. Single arm KB row – 8/side @ AHAFA, rest 1m before C2.
    12 16 16 kg
    C2. Seated single arm DB press – 8/side @ AHAFA, rest 1-2m before C1.
    15 20 20 lbs

    D. Alternate for 3 rounds:
    D1. Side lateral raise
    12 x 12.5 kg
    D2. Bicep curls
    2 x 8 x 20 lbs 12 x 20 lbs
    D3. 20 sec hollow hold + 20 hollow rock
    D4. Leg raises x 20

    2.Conditioning
    Main set
    A. 3 sets of 3 intervals, 500m row @ < (faster than) avg. 500m pace on 2km TT, 30s recovery between intervals, 3-5 minute rest between sets > 60s between intervals
    Avg. paces: 2.08.1, 2.04.4, 2.02.9, 2.005, 1.59.2, 1.57.8, 1.59.3, 1.58.5, 1.57.2
    Total avg. pace: 2.00.8 / 500 m
    162/189

    3.Cool down
    A. Easy row or assault bike for 10 minutes, HR < 140
    B. Thoracic Flow

  • Clean x 3, front squat x 3 and 1 Jerk Strength

    Do 3 x clean&3 x front squat&Jerk 8 sets with 80 % from C&J one rep max.

  • 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

  • Tempaus EMOM Strength

    EMOM7
    Tempaus 1+1+1
    * sylistä-riipusta-maasta
    50-60%
    Tekniikan hiomista

  • Ninjat 14-16v WOD Workout

    21-15-9

    5 m burpee run
    kipping pull up

  • 12.9.2017 35+ Workout

    EMOM 25
    1min: 6 x tng power snatch @ 60%
    2min: 7 ub C2B
    3min: row 13 cal.
    4min: 6 x tng high hang squat clean@ same than snatch
    5min: Bike 8 cal

  • Integrated Fitness WOD Workout

    Skill:
    Box Squat technique

    Team WOD:
    "Deck of Cards" 25 minute time cap
    Diamonds - Burpee Box jumps (24")
    Spades - Pull ups
    Hearts - Wall ball (20#)
    Clubs - Med Ball slam sprawls (16#)

    Aces- 11
    Joker - 2* Next Card
    Every team member must finish reps before next card is started
    Sum remaining cards after 25 minutes = # of sit-ups

    Finished last card w/ 8 seconds left, 119 total reps left for sit-ups.

  • Tall Jerks Strength

    Three sets of:
    Tall Jerks x 3 reps
    Rest as needed