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

  • Ma 2.8.2021 cccp: kyykky + apuliikkeet Strength

    Kyykky 3x8x70%

    Maastaveto polviin 4x8x60%
    -1s stoppi

    Vinopenkki käsipainoilla 5x12-20

  • Pe 3.9.2021 perus: maastaveto Strength

    Vala-askelkyykky 5x5/5
    -kevyt/liikkuvuus

    Maastaveto korokkeelta 3x10 (40-50-60%)

    Maastaveto 5x4 (65-70-75-80-85%)

    Yhden käden kulmasoutu 1x amrap (enemmän toistoja tai isompi käsipaino, mitä viime viikolla)

    Painijan rulli 3x20

  • CFH KISARYHMÄ Workout

    6x3 min on / 5 min off

    A.
    30/20 cal AB
    15 Bar over burbee
    Max reps Thruster 40/30kg

    B.
    20 Double DB push jerk
    80-60 DU
    Max reps devils press 2x22.5/15 kg

    C.
    30 WB
    30 Box over jump
    Max reps air squat

    Tulos on määrä jonka saa tehtyä viimeistä liikettä.

  • Habanero Workout

    20 minutes. Amrap.1 minute rest between series.
    8 deadlift
    6 clean
    4 front squad
    2 push press
    Burpee over bar
    Result is burpees over bar in minute

  • 310821 Tiistai Workout

    Outdoor workout

    Aerobic conditioning
    30min AMRAP
    400m jog
    6 down up
    4+4 KB windmill
    10 cossack squat
    12 KB swing

  • Warm up and strength Strength

    3 rounds
    5 inchworms
    10 passthroughs
    20 dubs

    Push press
    E2MOM x 5
    10-8-6-4-2

    *start at 45% of 1 RM push press then increase weight per round from there

  • Conditioning Workout

    3 Rounds For Time:
    800m Skillmill Run
    40cal Row
    400m Skillmill Run
    20cal Row

    Rest 3:00 btw rounds

    Goal: 10-12min/round

  • OPTIONAL Workout

    15-12-9
    Double Db snatch @22,5/15kg
    Db box step over

  • Saturday Workout Workout

    Warm up
    Band Pull Aparts from different ankles, perform total
    30-40 reps, each rep hold for 1-2 sec.
    then
    2 rounds
    1:00 row
    1:00 ski
    5 inch worm with push ups
    10 kb swings @12/16 and second round 16/24kg
    10 ring row with contolled tempo
    10 hollow rocks

    then we test holding movements before going for workout

    Workout
    Emom 24
    min 1 - rowing x 8/10 calories
    min 2 - kipping handstand push ups x 8-12 reps
    min 3 - ski erg x 8/10 calories
    min 4- kb swings x 8-12 reps @24/32kg

    Strenght
    Deadlift 5-5-3-3-1-1 @50-55% + 60-65% + 70-75% of 1rm.
    rest 1-2 min

    Accessory Work
    2-3 sets
    12+12 single arm bicep curls
    12+12 single arm behind neck tricep turn with 1 db
    12-15 wrist curls with 10/15 kg barbell
    rest 30s bwn movements, rest 2 min after full round.

  • Conditioning Workout

    EMOM 20

    5 DB THRUSTER 17.5/12.5
    40 DU
    5 DB devils press 17.5/12.5
    40 DU

    • @ AHAFA
    • RPE 6-7
    • use only 1 DB