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

  • Ninjat 14-16v WOD Workout

    EMOM 12

    *toes to bar kipillä / tekniikka / sopiva määrä
    *köysikiipeily 1-3 reps
    *rest

  • 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

  • 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

  • Nanorosso 18.03.2022 Workout

    5 rft
    27 cal row
    21 ttb
    15 hspu
    Cap 22'

  • Total workouts of the week Workout

    Rest day, total workouts of the week 16 hours, x 8

    Strength & conditioning
    Metcon x 2
    Aer x 2 - 125 min
    BB x 1
    Squat 90 kg 1 RM

    Gymnastics
    MU - 77
    BMU - 10
    BFLY - 70
    BCTB - 70
    HSW - 45 m

    Recovery
    Sleep 5/7
    Avg. 22:35
    Avg. 7 h 50 min
    EA 39 kcal/FFM

  • 24.3.2025 Workout Warmup Workout

    Warm-up
    3:00 BikeErg @ easy pace
    1:00 SkiErg @ easy pace
    +
    0:30-1:00 Hang from rings
    5/side ATG Split squats
    10 Kang squats
    3-5 Pike compression slides
    10 Box jumps
    10 Burpees
    +
    Build to workout weight for wall balls, lunges and Devils presses
    * Practice few sets of Toes To Rings /GHD sit-ups and box jump overs between movements

  • WOD 12/10/19 Workout

    “Ecod”

    5 x AMRAP 4’:

    9 Cal Row or Bike

    15 Burpee Box Jump

    21 Double Db snatch 22,5/15

    Rest 1’

  • Gymnastics + strength Strength

    150 min
    Warm up + COS 20 min

    1.HSW
    - 20 m

    2.BMU
    - 5 x 2

    3.BFLY + BCTB
    - Bfly 25
    - BCTB + kip swing 4+4 x 6

    4.HSPU Strength
    A. Box pike negatives 5 x Tough effort
    - Feet down, knees sup
    - Rest as needed
    - 7 7 6 5 5

    B. Push ups
    - 5 x Max effort
    - Rest as needed-
    - 21 16 13 12 11

    5.Back squat 1 RM

    6.Strength
    A. 4 sets:
    15 Reverse hypers - 40 40 40 40 kg
    10 Prone hamstring curls - 10 10 10 10 kg
    - Rest 2 min between sets

  • Rowerg WOD 12.10.19 medium Workout

    2 x 12 min / 6 min easy
    Row two 12 minute pieces. Row for six minutes at light pressure between each piece.