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

    30 min EMOM

    5-10 cal / reps on

    *assaultbike /bike
    *ski/ burpees
    *row

    Ei täysiä, lepoa pitäisi tulla n. 20 sek / intervalli

  • Omatoimi lämmittely Workout

  • Workout Workout

    Warm Up
    200 meter jog
    10 Arm Circles Forward
    10 Arm Circles Backward
    10 Inch Worms
    10 Military Presses light weight

    Workout
    3 Rounds
    20 Hand Release Push Ups
    200 meter run
    20 Ground to Over Head
    -Rest 3 Minutes-
    3 Rounds
    20 Hand Release Push Ups
    200 meter run
    20 Ground to Over Head

    Accessory
    2 sets
    20 Plank Knee to Elbow
    10 Superman

    Cool Down
    Cadet lead PRT

  • Workout Workout

    Warm Up
    2 rounds
    200 meter Jog
    7 arm circles forward/backwards
    7 push ups to downward dog
    7 jumping air squats
    Fore arm stretch
    2 minutes stretching own

    Workout
    7 minute As Many Rounds As Possible (AMRAP)
    21 Shoulder to Overhead Dumbbell (DB)
    DB Farmers Carry 100 meters
    15 Goblet Squats
    DB Farmers Carry 100 meter
    9 Thrusters
    DB Farmers Carry 100 meters

    -Rest 3 minutes-

    7 minute As Many Rounds As Possible AMRAP Kettlebell (KB)
    21 KB swings
    KB Suitcase Carry 100 meters
    15 Sit ups
    KB Suitcase Carry 100 meters
    9 KB facing Burpees
    KB Suitcase Carry 100 meters

    Cool Down
    Cadet lead PRT

  • Fight Gone Bad Workout

    Make up workout for missing Monday!

    WOD:
    "Fight Gone Bad"
    3 rounds for total reps.
    1 minute at each station, 5 stations.
    1 minute rest in between each round.
    - Wall Ball (24#,14#)
    - Push Press (75#/55#)
    - Box Jumps (24",20")
    - Sumo-Deadlift-High-Pull (75#/55#)
    - Calorie Row

    25,15,14,15,10
    21,15,15,11,12
    20,10,13,15,12

    1st time on this workout. Make up day since I missed Monday's FGB workout. The easy way was to just do the mobility/ bench workout, and work double unders. What I killer, have not sweat this much in a while ... hot morning aside. Will have better strategy next time and push harder through some movements. Tough morning, just got gassed.

  • 31102014 Strength

    Deadlift 333

  • Gymnastics + strength Strength

    140 min
    Warm up for 20 min

    1.MU
    A. Drills

    B. MU 10x1

    C. MU+CTR 2x1+1

    D. MU 5x2

    2.Back squat
    A. 4 RM

    B. 2x4 @ 90% of max

    3.Snatch pull on riser
    3x5 @ 100-105% of Snatch record
    - 3x5x57.5 kg

    4.RMU Accessory
    Every 90 s. for 3 rounds:
    1) Ring push ups - 10 9 8
    2) Ring support Swings - 12 12 12
    3) Roman Chair L-lift - 12 11 10

  • 25.9.2024 Deadlift Strength

    Deadlift

    6 x 6 @ 70 % +

    Go Every 3:30

  • Split Jerk 3 x 5 Strength

    3 heavy sets of 5 reps.

  • Ensimmäinen rypistys Workout

    200 m run
    15-12-9 Squats, push ups, renkaat * 3
    200 m run
    4;04 ei skaalausta