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

  • 4.5.2019 Workout

    Foundation viikonloppu, jotenka Isosali ja Open Gym puoli varattuina 10-14. Huomenna 9-14.

    Puijon portaat x 8

    3, 5, 7 veto täysillä!

    Lepona alas kävely.

  • CFKN lapsi vanhempi Workout

    Alkulämmittely ja mobility

    Treeni pareissa tai ryhmissä , yksi tekee toinen lepää

    15min amrap
    400m laite
    10 leukaa tai rengassoutua
    30 burpeeta
    20 istumaannousua
    10 t2b tai jalkojen nosto

    Loppuvenyttelyt

  • 3.5.2019 Sali Workout

    Tempaus taskuilta+ polven alta + lattiasta

    8x(1+1+1)@ 75-85%

    Snatch balance + valakyykky + työntö niskasta te otteella

    7 x (1+1) @ nousu max.

    Esikevennetty boksi hyppy 30kpl

  • Strength Workout

    • 2 Sets of:
    Double DB Farmer Walking Lunges (2X22.5/15Kg) 50 m
    Rest as need each sets.

  • 2.5.2019 Masters EM Workout

    Soutu 20 minuuttia

    Esikevennetty boksi hyppy 10x3

    venyttely 30 minuuttia

  • 1.5.2019 Masters EM Workout

    Takakyykky 5x2@85%

    Tempaus 3x3@75%, 2x2@80%

    Raakatyöntö 3x3@75%, 2x2@80%

    Työntöveto 2x3@95%, 3x3@100%

  • Weightlifting Workout

    A,
    Tall Clean
    4x3 reps
    - add weight each set, cannot put the bar down
    - work on speed going under the bar, cannot use legs or hips

    B,
    EMOM 5
    Clean & Jerk x 2+1

    1 mins rest
    EMOM 5
    Clean & Jerk x 1+1

    1 min rest
    EMOM 5
    Clean x1
    add weight each min and go for a max clean weight at the end

  • 29.4.2019 CF Workout

    Rive taskuilta + puolesta reidestä + työntö
    10 x (1+1+1)@75-80%

    Raakarive + raakatyöntö

    7 x (3+1)@70-80% (ty)

    Etukyykky 4x3@75%

  • 1.5.2019 Workout

    Työntöveto polvelta + polven alta
    5 x (2+1)@90-110%

    Rive + työntö
    8 x (2+1)@75-85%

    Takakyykky 4x2@85%

    Reversehyper 70 kpl

  • Snatch Workout

    Alternating "On the Minute" x 10 (5 Rounds):

    Minute 1 - 3-Position Power Snatch
    Minute 2 - 3-Position Squat Snatch

    In both movements, the starting positions are the same.

    Start with 60% and steadily build from there. Based on feel.

    Rep #1 - High Hang. Pockets, with shoulders over the bar and a slight knee bend.
    Rep #2 - Hang. Knee level, with shoulders over the bar and shin bones vertical.
    Rep #3 - Floor. A full repetition.