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

  • 3.8.2019 CF Workout

    Etukyykky 5x3@AHAP, 1x8@60%, 1x8@65% päivän raskaimmasta

    Tempaus polvelta + valakyykky

    1+1@70%, 1+1@75%, 2 x (1+1)@80%, 1+1@75%

    Yhdenjalan maastaveto kahvakuulalla 3 x 8+8

    Vatsoja 120kpl

  • Optional accessory Workout

    Optional Accessory

    5min Banded March to Plates video

    RPE 3 to 4

  • WOD Workout

    "AMRAP 14'
    10 Alt. KB Snatch @20/12kg
    7,5 m One arm KB FR walking lunge @20/12kg
    10 Pull-up
    7,5m One arm KB FR walking lunge"

  • False grip pull-ups 3x6 Strength

    Pull-ups with false grip on rings; three sets of six repetitions

  • Painonnosto Workout

    Tempaus
    -Vala-allemeno niskasta 4x3x max65%
    - allemeno vedon lopusta 4x3x kevyt
    -voimatempaus 3x2 80%
    - raaka tempaus lattiasta + riipusta 3x max 75%

    Työntö
    -Rive allemeno kohautuksesta 4x2x60%
    -saksiin työntö otsalta 3x3 kevyt kuorma
    -Rive + suoraan ylöstyöntö saksiin 4x2 n.60%

    Complex
    Työntö 3x1+2+1 n.80-85%

    Voima
    Punnerrus saksissa edestä 3x8
    Klokov soutu (te ote) + allemeno 3x5+1
    Vala-allemeno + valakyykky 3x1+3
    Linkkuveitsi 3x15
    Box hyppy pohjasta 5x3

  • Power Snatch Balance Strength

    5x2 Power Snatch balance with 3s pause

    90-110% 1 RM SNATCH

  • 10.1.2020 Workout

    AMRAP 8

    10 m HS Walk
    12 TTB

  • Skill 12-01-2020 Workout

    Kipping Handstand Push-Up Practice

    Starting from a solid tripod position, practice the rhythm and timing of the kHSPU.

    • If you have solid strict HSPU negatives, then you may practice starting from the top and lowering into the tripod. If not, save your neck and start from the bottom and focus on the up only.

  • COOL DOWN Workout

    2 rounds:
    5+5 Lying Shoulder Circles video
    5-10 Down Dog to Cobra video

  • 6.1.2020 Workout

    EMOM 10 (amrap)

    Work :40 , Rest :20

    Bar facing burpees

    ..directly into

    In 5 min

    Hang Power Clean 2RM

    (toistot ja kilot)