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

  • Rowing Accessory Workout

    10RFQ
    1 Minute Row
    1 Minute Rest

    Be consistent.

  • Alternative B.4 Workout

    2-4 rds:

    • 1-4 DIP (6-10s negative)
    • 1-4 Russian dip
    • 1-4 Strict dip

    Rest 90-120s btw rds

  • ALK: työntö yhd, (2+1+2) Strength

    Työntö yhdistelmä (2 x rinnalle veto + 1 x jalat edesta (front squat) + 2 x työntö ylös)

  • dirty work Workout

    3 Rounds:
    20/12 Calories on Bike
    20 Pull Ups
    15/9 Calories on Bike
    15 Pull Ups
    10/6 Calories on Bike
    10 Pull Ups

    Rest 3:00

  • Nina Workout

    25, 27,5, 30, 35, 40
    Ja jäi varaa, jee! :)

  • dirty work Workout

    6 Rounds:
    Sprint 200m
    Rest :90-2:00

  • Ninjat 14-16v WOD Workout

    Chipper ja naru aikaa vastaan

    30 DU
    30 toes to bar
    25 DU
    25 leukaa
    20 DU
    20 punnerrusta
    15 DU
    15 HSPU

  • Morning cardio 130917 Workout

    4 Rounds

    45 seconds work, 15 second rest.

    • KB walk 2x24/16 kg ( KB Over head walk until failure -> KB Front rack walk until failure -> Farmers carry remaining time)
    • Tyre flip -> Tyre jump -> Tyre Burpee
    • KB box step overs 2x16/12 kg
    • Row
    • Mace Press (Floor press with sledge hammer + 10/5 kg)
    • V-Ups + Knee hugs

    2 Minute rest between rounds

  • Accessory wod Workout

    4-5 sets:
    6/6 Single Arm Ring Rows
    8/8 Single Arm DB Bench press
    50ft Single Arm Overhead walking lunge (Holding 1 dumbbell), Switch arms after 25ft

  • Running + gymnastics + strength Strength

    AM: 55 min
    Warm up for 20 min
    1.Running intervals
    A. 2x600m @ 135 s. pace
    - 300 m walk rest between efforts / 3.00
    - Times: 2.15, 2.15
    - Rest 3-4 min / 4.00

    B. 4x400m @ 90 s. pace
    - 200 m walk rest between efforts / 2.00
    - Times: 1.29, 1.29, 1.29, 1.28

    PM: 140 min
    Warm up for 15 min

    1.HSW
    - 21 m.

    2.Ring muscle up
    - Skill drills
    - MU 10 x 1 + 2 x 2
    - Total of 14 MU

    3.Ring muscle up accessory work
    A. False grip Top of Ring pull up hold
    - Accumulate 60-90 s. in 5-10 s. intervals - 6x10 s. / 60 s.
    B. Ring Bottom of dip hold
    - Accumulate 60-90 s. in 10-15 s. intervals - 6x10 s. / 60 s.
    C. Low ring leg assisted Muscle ups
    - Accumulate 15-20 reps - 12 reps
    D. False grip hollow rocking swings - 5 6 7 reps

    4.Deadlift
    A. 4x6+ @ 75 %
    - Rest as needed
    - Last set 8 reps

    5.Strength accessory - not done
    - Seated knee extensions 3 x 15
    - Side plank hip raises 3 x 10+10