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

  • Wednesday Accessory / Cool down Workout

    Accessory Work
    4 rounds
    80m farmers walking with 24/32kg kb's
    8-12 strict hspu
    40m sandbag carrying (bear hug hold)
    rest 15-30s bwn movements and 2 min after full round

    Cool down
    2-3 min light cardio
    1-2 min cobra to downdog pose
    1-2 min russian baby maker strech
    1+1 min tricep strech

  • 1.6.2021 CF Workout

    Block Clean ( mid thigh)

    5 x 2 x 75%

    Snatch Balance

    2 x 3 x 80%, 1 x 3 x 84%, 1 x 2 x 84%

    Push Press

    3 x 3 x 87%, 2 x 3 x 90%

    Muscle Snatch

    2 x 3 x 76%, 2 x 2 x 79%

    3 sets:
    10 Strict TTB
    15 KB swing

  • Warm up Workout

  • Pe 28.5.2021 sputnik: penkki + kyykky Strength

    Facepulls 100 toistoa
    -lämmittelyliike

    Penkki 3x1x85%

    Kyykky 3x3x75%

    Kulmasoutu 5x10

  • Monday Accessory work / Cool down Workout

    Handstand Walking Practise
    Kick To Handstand and Hold against wall or Free hold (5 min)
    Shoulder taps on Wall climb position 2x10-20 reps then 2-3 wall walks
    Hs walking 5-10 mins or make emom/every 1.5 min .. x 3-5 and do some short distance straight or with turnover

    Cool down
    2-3 min light cardio
    1+1 min adductor smash with roller
    1+1 min quad "sides" smash with roller
    1-2 min upper back smash
    1-2 min upper trap smash with tennis/lacrosse ball against rig

  • Thrusters and rowing Workout

    5 rounds for time of:

    ♀ 95 lb. ♂ 135 lb.

  • 29.5.2021 CF Workout

    Snatch

    1 x 80%, 1 x 83%, 1 x 85%, 1 x 87%, 1 x 90%

    Clean & Jerk

    1 + 1 x 80%, 1 + 1 x 83%, 1 + 1 x 85%, 1 + 1 x 87%, 1 + 1 x 90%

    Back Squat

    5 x 3 x 85%

  • Power Snatch + Snatch Strength

    6 sets of Power Snatch + Snatch
    Set 1: 2+2 @65% of 1RM Power Snatch
    Set 2: 2+1 @70%
    Set 3: 2+1 @70%
    Set 4: 1+1 @72%
    Set 5: 1+1 @75%
    Set 6: 1+1 @75%
    - Rest 2-3min btw sets

  • AMRAP 20 Workout

    In 20min, as many rounds/reps as possible of:
    - 250/200m Row
    - 250m Skillmill Run
    - Rest 1:00

    This workout is to test your aerobic conditioning. It's supposed to be hard effort, but try to hold a consistent pace across all intervals. This will give us information about where your paces fall off. So track your information (SPM, paces, times).

  • 29.5.2021 Jv-kisat klo 10:00 -> Strength

    Työntö

    LÄHESTYMINEN

    2-3x1[1+2]@nousu 70%, 1+1@76%, 1+1@81%, 1+1@86%, 1+1@91%, 1+1@93%, (1+1@96%)

    LAVA 1+1@96-100%, 1+1@101-105%, 1+1@108-110%