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

  • 15.8.2023 Accessory Workout

    3 Rounds

    20 GHDSU w/ Medball
    12 Dumbbell Press, alternating
    6 Strict Pull-ups

  • Handstand Skill Work Workout

    2 x Frogstand practice
    ———————————————————
    2x5 Kick Ups to a Wall
    - Rest 1min btw sets
    ———————————————————
    4 sets of:
    2-4 HS Walking Steps To a Wall
    - Aiming to kick up about 1m away from the wall and walk to it
    - Rest 1min btw sets
    ————————————————————
    5 sets of:
    5-10 HS Steps Onto a 5kg Plate (feet on the wall)
    - 1rep = step both hands on and off the plate
    ————————————————————
    4x10 HS Walking Steps (facing the wall)
    - Only toes touching the wall
    - Hands as close to a wall as possible, body stacked
    - Rest 1min btw sets
    ————————————————————

  • CF JKL indoor triathlon Workout

    3k row
    10k c2 bike
    5k run

  • PRVN60 28.8 Conditioning Workout

    AMRAP 10
    36 DU
    12 alt. DB snatch 15kg
    6 burpee box jump over

  • PRVN60 28.8 Accessories Workout

    4 rounds, for quality
    25 DB rear delt flies
    10 DB renegade rows
    25 banded rows

  • EasyWOD 31.8.2023 Workout

    Voima
    E2MOM, 4 rounds
    6-10 strict pull up
    -matala tanko

    WOD
    EMOM 16:
    Minute 1 | 6-12 Wall ball
    Minute 2 | 10-20 shoulder tap
    Minute 3 |6-12 up down
    Minute 4 | rest

  • 31.8.2023 BasicWod Workout

    Bike

    4 x 1000m Rest :45 between sets.

  • 31.8.2023 BasicWod Strength

    Back Squat with Pauses

    5 x 3 ( Pause on bottom & parallette ) 1-2 sec

    Go Every 3:00

  • BBC Weightlifting - Week 35, day 4 (viikko 1) Workout

    RECOVERY



    45-60 minutes of zone 2 bike, row, ski, swim etc.

    Zone 2 -sykealue on 60-70% maksimisykkeestä. Maksimisykkeestä saat arvion kaavalla: 220 - oma ikä vuosina = arvio maksimisykkeestä.

  • 30.8.2023 Workout

    HEAVY WEEK 3/9

    WARM UP n. 10min

    2 rounds: no shoes

    6 SUPERMAN HOLD + 6 HOLLOW HOLD *hold 2sec
    12 3 LEVEL BAND PULL APART *kuminauha - navan korkeus + rinnan korkeus + hartiakorkeus + 6 T-ROTATION
    10 step OH DUCK WALK
    20sec WALL HANDSTAND HOLD

    SNATCH PULL from Above knee *full foot + SNATCH Above Knee + OHS
    2[1+2+2]@barbell, 3[1+2+1]@up to 68-77%, 3[1+2+1]@72-81% sn-%, rest between sets 2min

    CLEAN PULL *full foot + CLEAN Above Knee + JERK
    1+2+2@barbell, 3[1+1+2]@up to 68-77%, 3[1+1+2]@72-81% jerk-% , rest between sets 2min

    BOX BACK SQUAT *90° + 5 LOW BOX JUMP
    *pakara koskettaa kevyesti boxia, josta räjähtävästi ylös ja boksihypyn vastaanotto suorinjaloin
    4x5@85-90% rest between sets 3-4min

    SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

    2-3 rounds:

    10-12 BACK EXTENSION
    12-15 RUSSIAN TWIST per side

    Rest as needed