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 Voima Strength

    Lisäpainoleuka, vastaote

    5 x 3

    Skaalaus:

    3 x 3 negatiivinen leuanveto + 3 x 3 kumpparileuanveto mahdollisimman ohuella kumpparilla

  • Ninjat 14-16v WOD Workout

    16 min AMRAP

    30 DU
    7 HSPU
    5 OHS, 35 kg

  • Hermomyrkky Workout

    With a running clock, every minute perform 1 lift and add 5kg for men and 2,5kg for women.

    Start with 50% of your 1RM Snatch. Snatch (anyhow) as long as possible. Once you cannot snatch the weight, clean (anyhow) for as long as possible. After the cleans, deadlift as long as possible.

  • keeping it lite Workout

    3 rounds

    10 front squats (88 lbs)
    50 double unders

    4:20

  • Day 8 - 6 week Shoulder Press Challenge Workout

    8 x 120# Shoulder Press

    I gave this maximum effort but sadly I could only get 6 reps out.

  • TTP Engine week 4 Strength

    Aamu: 120 min

    1.Weightlifting
    A. Hang snatch (knee) – (12 to 15) x 2 @ 65+%, go every 60-90 seconds.
    35 35 - / 37.5 40 40 / 42,5 42,5 45 / 45 47,5 -

    B. Power clean w/ pause @ receiving position – Build to a heavy double (H2) for the day, in no more than 15 minutes THEN do 10 reps for time @ 85% H2
    Heavy double: 57.5 kg
    10 reps @ 50 kg in 52 seconds

    2.Strength
    A. Back Squat – 5 x 4 @ 83-85%, rest 3-5 minutes between sets

    Ilta: 90 min

    3.Jonin HSPU-ohjelma, week 5, # 2
    A. 4 x 6-10 strict HSPU 2 abmat, 1,5 min rest between sets
    4*10 reps

    B. 4 rounds as supersets:
    B1. Single arm DB row, 10 reps/side
    35 40 40 40 lbs
    B2. Triceps extension w/band, 15 reps
    Black / purple band

    4.Conditioning
    A. 8 x (2 minutes work : 2 minutes recovery), Alternate A1 & A2
    A1. AMRAP
    5 Power cleans @ 60/40kg (135/95lbs) > 35 kg
    5 Chest to bar pull ups
    5 Bar facing burpees
    Results:
    1+8
    1+11
    1+11
    1+10 reps

    A2. AMRAP
    8 DB snatches @ 30/20kg (65/45lbs) > 30 lbs
    8 Box jump overs, 24/20″
    8 Toes to bars
    Results:
    1+16
    1+16
    1+17
    1+22 reps

    5.Cool down
    A. 10 minutes on AB/row or similar, HR < 140

  • C. Conditioning Workout

    10-9-8-...-2-1

    C2b
    Devil presses 2x22.5kg

  • Hatch Squat Week 3 Day 1 Workout

    Squat:
    8x175
    8x185
    6x215
    6x225

    Front Squat:
    5x135
    5x145
    5x155
    5x165

  • Bench Press 10x10 Strength

    10x 10 penkki

  • Strength Strength

    • 3-3-3-3-3-3-3-3 of:
    BB Back Squats
    3 @ 8 RPE
    75% 1RM 3 reps
    80% 1RM 3 reps
    80-85% 1RM 3 reps
    80% of 3 @ 8 RPE 3-3-3-3-3 reps (31X1 tempo)