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

  • CF PMK A 100917 Workout

    LAJI 1

    5 min AMRAP
    Buy in: 100 Double Unders
    Rest of the time: AMRAP Wall Ball

    LAJI 2

    7min Time to Find Max.
    Weight for the Complex:
    SQUAT SNATCH + OVER ‍‍‍HEAD SQUAT
    2min REST

    LAJI 3
    In 4min Time Cap

    3 Rounds
    3 Clean (60kg for men, 40 kg for women)
    15 Chest to Bar Pull Ups

    If completed before 4min, add 4min to do

    3 Rounds
    3 Clean (80kg for men, 55 kg for women)
    12 Chest to Bar Pull Ups

    If completed before 8min, add 4min to do

    3 Rounds
    3 Clean (100kg for men, 70 kg for women)
    9 Chest to Bar Pull Ups

  • Jacked gymnastics + strength Strength

    120 min

    1.Skill: HSW practice for 25 min

    2.Jacked gymnastics + HSPU work
    A. 3 x 3-6 sec isometric hold 1-5 cm from ground
    B. Kipping HSPU @ 20 kg plates + abmat, r. 90 sec bs.
    5 x 5 reps
    C. Single Arm Dumbell Press (3 x 10 on each arm, same weight across)
    3 x 20 lbs

    D. Foundational Development
    3 rounds:
    - 5 barbell Turkish get-ups on each arm (try to get these unbroken before switching arms) > 5 kg barbell
    - 12 supinated lateral dumbbell shoulder raises
    3 x 1.25 kg
    - 10 pronated weighted shoulder dislocates
    1.25 1.25 2.5 kg
    - 10 supinated weighted shoulder dislocates
    3 x 1.25 kg

    3.Core / back rehab
    A. 3 sets of:
    A1. Single leg DL w/DB
    15/s x 40 lbs
    A2. 25 sec hollow hold into 15 hollow rock

    B. 2 sets of:
    B1. Leg raises x 20 reps
    B2. windshield wipers at ground x 20 reps

    4.Thoracic flow

  • 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