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

  • 28.10.2024 BasicWod Workout

    As many Reps as possible in 9 minutes Of :

    1-2-3-4..ect
    Strict Pull-ups
    5 Burpees
    1-2-3-4..ect
    Push-Ups
    5 Burpees

  • Accessories Strength

    3-4 sets for quality:
    10 Pause Supinated Grip Barbell Row + 10 Ring Dips
    - Pause at the top of Barbell Row
    - Rest as needed btw sets
    Score: BB Row

  • Pulling Strenght (DELOAD) Strength

    2 Sets:
    5 Weighted Strict Chin Up
    - Rest as needed btw sets

    2 Sets:
    3 Weighted Strict Chin Ups
    - Rest as needed btw sets

    3 sets:
    1-3 BMU
    - Rest as needed btw sets

  • Crosstraining kestävyys - sunnuntai Workout

    LÄMMITTELY
    5min ergo
    sitten 10min AMRAP
    10+10 yhden käden kahvakuulaheilautus
    16 askelkyykky taakse
    16 banded pull apart
    10 trx soutu/aussie pull up

    HARJOITUS

    Peruskestävyys, 60-70%/HR max

    AMRAP 30
    3min ergo
    21 kahvakuulaheilautus (kevyt)
    15 maljakyykky / ilmakyykky
    9 aussie pull up / leuanveto / kippileuka

    Valitse harjoitukseen kahvakuula, jolla saat helposti tehtyä 21 toistoa putkeen. Valitse kyykkyihin kevyt skaalaus. Jos teet maljakyykyt, ota painoksi sama kahvakuula, kuin millä teit swingit. Valitse leuanvetovariaatio niin, että saat tehtyä toistot putkeen. Kippileukoja saa tehdä!

  • 28.10.2024 Workout warmup Workout

    5:00 @ easy pace
    +
    3x
    1:00 @ hard/harder/hardest pace
    2:00 @ moderate pace
    +
    3:00 @ easy pace

  • 16.9.2024 CLEAN + JERK Strength

    *vanhat prosentit
    2-3x2x[1+1]@barbell, 1x2[2+2]@50%, 1+2@60%,
    2+1@70%,
    1+2@75%,
    3x1x[1+1]@80%, jerk-%, rest btw sets 2min

  • 13.9.2024 SNATCH HIGH PULL Strength

    *full foot
    3@70%, 3x3@80%, sn-%, rest btw sets 2min

  • 13.9.2024 POWER SNATCH + SNATCH Strength

    2-3x1x[2+2]@barbell, 2x1x[1+2]@50%, 1+1@60%,
    2x1x[1+1]@70%, sn-%, rest btw sets 2min

  • CF JKL masters, metcon Workout

    10 min amrap:
    3-5-7-9... power cleans
    3 shoulder to overhead
    5 T2B

  • CF JKL masters, strength Workout

    EMOM x 16
    A. strict HSPU x 6-8
    B. pistol squat x 5-6 (per leg)
    C. strict C2B x 3-5
    D. rest