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

    Extra:

    Omat vatsat, joka kierroksen väliin 1 x legless köysi

  • 9.4.2019 CF Workout

    Lepo/eilinen

  • Helpotettu WOD + boxihyppy Workout

    3 x

    3 työntövetoa 90 % + 5 x boxihyppy, 2 min lepo

  • Ninjat 14-16v Voima Workout

    Tempaus riipusta + 2 sek pito kyykyssä

    3 x 1 80-90%

    Tempaus maasta, pysäytys polven päällä + 2 sek pito kyykyssä

    3 x 1 80-90%

  • Endurance Workout

    30 min amrap

    5 push-up
    10 stiff legged DL with dumbbels
    20 DU

    10 Push-up
    20 stiff legged DL
    40 DU

    15 push- up
    30 stiff legged DL
    60 DU
    etc...

  • AF #masu Strength

    AF WEEK 9 Day 1 TEST WEEK

    WEIGHTLIFTING:
    “OLY test”

    E2MOM x7:
    Snatch
    1x3, drop and go
    2x2, drop and go
    4x1

    Target: build up to a 1RM of the Day.

    Rest as needed, then

    E2MOM x7:
    C&J
    1x3, drop and go
    2x2, drop and go
    4x1

    Target: build up to a 1RM of the Day.
    Snatches and Cleans can be power and/or squat versions

  • cardio Workout

    Low Aerobic pace for 60-90min:
    5min run
    5min ab
    5min row/ ski
    Guide line for HR in this session: 120-140

  • Front Squat Strength

    5 sets:
    5 Front Squats @by feel
    - Focus on form and range of motion
    - Rest as needed

  • Wod 2.0 Snatch 1 RM Strength

    Snatch 1 RM

  • Strenght Workout

    EMOM9:
    1. 6+6 DDB top down strict press @ RIR 1-2
    2. 5+5 pallof rotation
    3. 5+5 1-leg DKB split stance squat @ heavy
    pallof rotation: