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

  • 7.4.2018 masters sm Workout

    tempaus
    2@70%
    2@75%
    2@80%
    1@90%
    1@93%
    1@95%
    raskas

    rive + työntö
    1+1@70%
    1+1@75%
    1+1@80%
    1+1@85%
    1+1@90%
    1+1@93%
    1+1@95%
    raskas

    Takakyykky
    3@80%
    3@85%
    3@90%

    boksihypyt 25kpl

  • 6.4.2018 Workout

    Rive + rive polvelta + työntö

    2x(1+1+1)@70%
    2x(1+1+1)@75%
    3x(1+1+1)@80%
    1+1+1@82%
    1+1+1@85%
    1+1+1@90%

    Dippi/ajo

    5x3@120-130%

    Boksi hypyt 30kpl

  • SPRINT // A Fast Cindy Workout

    7 MINUTE AMRAP

    GO ALL OUT - YOUR SCORE IS THE TOTAL REPS PERFORMED

    TIMES TO BEAT

    Beginner athlete: 3 rounds and 2reps
    Average athlete: 4 rounds and 18reps
    Advanced athlete: 6 rounds and 4reps
    Elite athlete: 7 rounds and 20reps
    Regional athlete: 8 rounds and 8reps

  • Weightlifting II. Strength

    Snatch pull
    5x2 reps @ 100% of 1 RM snatch

  • Weightlifting I. Strength

    Squat snatch
    5x 2 reps @ 80-85%

  • SKILLWORK // ACCESSORY // PULLUPS Workout

    FOR QUALITY

    Spend 5-10 minutes with different banded excercises that targets your arms and shoulders, to warm up the joints

    3-5 SETS
    Attach an appropriate band to a pullup bar an sit below it. Do 10-15 "Pullup movements" with the band, while sitting down. Rest as needed between sets,

    3-5 SETS
    Hang in the top position of the pullup for as long as you can hold on. Rest as needed between sets.

  • Superkids 10-13v ja ninjat 14-16v WOD Workout

    4 min AMRAP
    3 mavea + 6 leuanveto
    3 min lepo
    4 min AMRAP
    3 PEP + 3+3 Käsipainotempaus

    Mavessa yli 15 v tytöt 75 kg ja pojat 95 kg, Alle 15v tytöt 40 kg pojat 60 kg
    Käsipaino yli 15 v tytöt 35 lbs, pojat 50 lbs, Alle 15 v tytöt 25 lbs/ pojat 35 lbs

  • Superkids ja ninjat 7-9 v Taito Workout

    Jalkojen kanssa tai ilman:

    3x1-5 köysikiipeilyä

  • 4.4.2018 masters sm Workout

    korkea te-veto + raaka tempaus (raaan%)
    1+1@75% x 2
    1+1@80%
    1+1@83%
    1+1@85%

    Raakarive + dippi + rakka työntö
    1+1+1@75%
    1+1+1@80%
    1+1+1@83%
    1+1+1@85%

    VAPU 3x4

  • 4.4.2018 nuoret Workout

    Pressi 3x5

    Rive lattiasta + polvelta
    1+1@70%
    1+1@75%
    1+1@80%
    1+1@85%
    1+1 max

    Työntöveto, polvelta
    2x3@105%
    1x3@110%

    Työntö otteella tanko päänpäällä kävely 3x50m
    Linkkarit 3x30