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

  • Gymnastics + Hard routine Strength

    20 + 140 min
    1.GS
    A. WU 5 min
    B. Bfly 10 min
    - 5 7 6 4 6 5 = 33 reps
    C. FQ: 15 kip. CTB

    Hard routine
    WU 20 min

    2.Strength
    A. DL 4 RM

    B. 3 x 4 @ 85 %

    3.Conditioning
    A. FT:
    6000 m bike
    4000 m row
    2000 m ski
    Time: 40.52

    4.Accessory
    A. Bicep curl & press
    5x15 5x15 11x15 lbs
    Then 3 reps every 15 s. x 7 sets

    B. 3 rounds:
    3-point row 8/s. x 15 kg
    Side lat. raise 8 x 10 lbs

    C. Bicep curl w/barbell
    3x7+7+7

  • Gymnastics + strength Strength

    140 min
    WU 20 min
    - 25 bfly
    1.GS
    A. MU 40 min
    - RS 4 x 8
    - TWB 2 x 3
    - Low ring pull 2 x 8
    - Pull to chest 2 x 1
    - 2 S + MU
    - MU (straight up) 6 x 1
    - Total of 8 MU

    2.Strength
    A. HSPU Positional strength
    4 sets:
    Max effort Pike Box HSPU (2s eccentric, 2s pause 5cm off floor)
    - Rest as needed-
    - 4 x 5 reps

    B. Bench Press
    8 RM (Max 2 sets)

    C. Bench press
    5x6 @ 8 RM
    - Rest as needed-

    D1. 4 x Max effort Seated rope pull ups
    - 10 8 6 6 reps
    D2. 4 x 6-12 Strict toes to bar
    - 6 6 6 6
    - Rest 60 s. between sets-

  • Aerobic work + gymnastics + strength Strength

    AM: 75 min
    2 min run/1 min walk
    11.15 km
    130/160
    6.46/4.25 min/km

    PM: 140 min
    WU 20 min
    1.GS
    A. MU 60 min
    - RS 4 x 6
    - TWB 2 x 4
    - Low ring pull back 2 x 8
    - Hollow chest to rings 3 x 1
    - MU (straight up) 15 x 1
    - Total of 15 MU
    B. Muscle up positional strength:
    4 sets:
    3-5 Russian dips - 3 3 3 3
    - Rest 15 s.-
    Max effort push ups - 10 8 8 7
    - Rest 3 min-

    2.Strength
    A. Barbell Split squat
    5 x 6+6
    - Rest as needed-
    - Build to heavy, RiR 1-2/leg

    3.Accessory
    A. 2 sets:
    10 T-Push ups
    8 Reverse snow angels
    5 Yoga push ups
    - Slow and controlled

  • 13.6.2019 Sali Workout

    Eilinen/lepo

  • 100m row Workout

    Row 100m for time.

  • Uncover Workout

    3 Rounds:
    15 Power Cleans (115/85)
    20 Push-ups
    2 Rounds:
    27/21 Cal Row
    75 DU
    1 Round:
    50/35 Assault Bike

  • CF Rush Workout

    Macho man as long as possible (min 15')
    3 PC @80/60kg
    3 FS @80/60kg
    3 Jerks @80/60kg

    30-20-10
    Box Jump @70/60 cm
    C2B
    1 Squat Snatch @60/45kg every minute

  • Strength Strength

    • 10-10-10 of:
    BB Push Press
    10RM
    90% 10RM 10-10 reps

  • Power snatch (Technique) Workout

    "On the :45s" x 12:
    Interval #1 - 3 Snatch Grip Push Jerks
    Interval #2 - 3 Muscle Snatches

  • Torstai Wod Workout

    YGIG
    21 - 15 - 12 - 9 - 6
    Ring Push up
    (TC: 15 min)

    YGIG
    21 - 15 - 12 - 9 - 6
    Push Press
    (build kg up in 15min)

    3 rounds FT:
    15x Push up
    15x Sit up
    15x Air sq