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

  • Nanorosso 12.06.21 Workout

    2 rft
    30 cal bike erg
    30 push jerk 60kg
    30 ctb
    30 lateral burpees

  • Push press 5x10 Strength

    Push press
    5x10

  • Gymnastics + weightlifting + strength Strength

    170 min
    Warm up + COS 20 min

    1.Ring muscle up practice
    A. High amplitude ring swings
    - Accumulate 60 swings

    B. MU
    - MU+CTR 5 x 1
    - MU 1 + 7 x 2
    - MU x 20

    C. False grip top of pull up L-swings with transition
    - Accumulate 15-30 in sets of 3-5 > 10 reps

    2.BFLY + BCTB
    - Bfly 20
    -BCTB + kip swing 4+4 x 6

    3.Snatch + Snatch balance
    Heavy but technical 1+1 for the day

    4.Strength
    A. 4 sets:
    15 Wide grip lat pulldown - 30 30 30 30 kg
    15 Seated DB Press - 20 20 20 20 lbs

  • Viikko 6. PK treeni B. Uinti Workout

    1) Lämmittely 2x 100m (vapari/rinta/selkä -rento)
    2) 4x100m (rinta/vapari)
    3) 4x100m (vauhdikkaampi)
    4) 2x100m (selkä)
    5) 4x 25m (vapari/ kova)
    6) Loppuverra 100m (kevyt)

    yhteensä 1400 m

  • 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

  • Ninjat 14-16v WOD Workout

    21 - 15 - 9

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

    Aim each set unbroken. Rest as needed between the rounds

  • Metcon Workout

    4 rounds of:

    500m row
    12x AMSU
    8x Burped over rower

  • Gymnastics + weightlifting + conditioning Workout

    160 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 20x1

    2.WL
    Clean& jerk
    4 x 2 Clean + 1 Jerk
    x 75-80 %/ "1 rep in the tank"
    - 55 57.5 60 60

    3.Metcon
    A. 5 RFT
    10 butterfly pull up
    10 cal row
    Time: 7.52 (100 s/round)

    B. AMRAP5
    4 Hang squat clean 75/55 kg > 40 kg
    3 Push jerk
    2 Front squat
    *EMOM 5 cal AB > bike erg
    Reps: 4 rounds + 1 HSC
    Rest 5

    C. AMRAP5
    4 Hang squat clean 55/40 kg > 30 kg
    3 Push jerk
    2 Front squat
    *EMOM 5 cal AB > bike erg
    Reps: 5 rounds + 4 HSC

  • Aerobic work Workout

    90 min
    Aerobic work for 90 min:
    15 min erg - crosstrainer, bike, row
    Then:
    10 v-up
    10 hollow rock
    10 pike leg raises
    20 ankle touches
    20 pike heel touches

  • Nanorosso 03.03.21 Workout

    Amrap 5'
    1km Bike erg
    Then time remaining:
    12 thrusters 40kg
    12 ttb
    Rest 5'
    Amrap 5'
    1 km bike erg
    Then time remaining
    9 thrusters 50kg
    9 ctb
    Rest 5'
    Amrap 5'
    1 km bike erg
    Then time remaining
    6 thrusters 60kg
    6 ring mu