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

  • 2/11/20 Workout

    Warm up(10)
    10 jax
    10 body builders
    10 plyo jumps
    10 plank taps
    10 walking front kicks
    10 shuttle runs or 100m run
    10 pass thru
    10 halo
    10 goodmorning
    10 pvc press
    :30 samson stretch

    PWR(15)
    4 back squats on the 2:00 min for 10 mins

    WRK(18)
    6/4/2:00 mins on 1:00 min off
    6 rounds/4 movements/2:00 mins of work 1:00 min rest
    15/12 cal row
    12 sit ups or ghdsu
    9 wallballs 16/12 or 20/14
    6/4 pull ups(your choice)or 4 ring muscle ups

    Opt(15)
    3:00 min run/2:00 min walk x3

    Finisher
    50 round the world
    1:00 min quad stretch

  • Takomo Gymnastics Workout

    A.) HS walk practise
    -shoulder shrugs
    -shoulder taps wall/box
    -HS walk

    B.) 12 min for quality (max 4 rds)
    Double unders 40 sec
    rest 20 sec
    Pistol squats non alternating 5/5
    rest 20 sec
    Scapular pull-ups 10 reps (2 sec pause)
    rest 20 sec
    30 sec hollow hold
    rest 20 sec

  • Plank hold Workout

    Hold until failure

  • 10.2.2020 CF Workout

    Korkea Tempaus veto + Tempaus polvelta 5 x (2+1)x70%

    Tempausveto polvelta 1x5x80%, 1x4x85%, 3x3x90%

    Takakyykky, stopilla 3x5x70%

    3 sarjaa:

    10 tiukkaa leukaa
    lisäpainolankku 30 sek.

  • Måndag 10/2 2020 Workout

    Hang Snatch 5x3 @moderate weight
    +
    3 rtf
    20 kb swing 24/16kg
    10 HSPU

  • Intervals Workout

    34 min interval workout on bike/row/ski (choose one), with 2 min rest between each set:

    9x 20s on/ 20s off (6 min)
    - 2 min rest -
    4x 15s on/ 15s off (2 min)
    - 2 min rest -
    8x 30s on/ 15s off (6 min)
    - 2 min rest -
    4x 15s on/ 15s off (2 min)
    - 2 min rest -
    6x 45s on/ 15s off (6 min)
    - 2 min rest -
    4x 15s on/ 15s off (2 min)

    Mark down calories after each set, post total amount of calories as result.

  • Conditioning Workout

    A. 6 min AMRAP

    10 one arm DB thruster (5/5)

    20 double unders/40 single unders

    Goal: 5+ rounds DB @22,5/15

    / 5 min rest

    B. 6 min AMRAP

    7/7 KB push press

    7 american swing

    7 knee raises

    Goal: 4+ rounds KB @24/16

    / 5 min rest

    C. 6 min AMRAP

    5 burpee box jump overs

    15 wall balls

    Goal: 4+ rounds WB @9/6

  • WOD 10/02/20 Workout

    FOR TIME:
    4-8-12-16-20 chest to bar
    10-8-6-4-2 Squat cleans 70/50

  • Squat clean EMOM12 Workout

    Perform *1 squat clean * every minute on the minute for 12 rounds

  • Ke 5.2.2020 Kisa: maastaveto Strength

    Maastaveto 10x1x75% (2min palautukset)

    Suorinjaloin maastaveto 5x8x45-55% (maastavedon maksimista)
    -kapea jalka-asento
    -jokainen toisto lattiasta
    -seiso itse noin 5cm korokkeella

    Jalkojen/polvennostot roikkuen 5x12-20