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

  • 3k run Workout

    3km run for time

  • Tuesday Warm up Workout

    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then
    2 rounds
    1:30 cardio machine
    10 step back lunges
    10 bodyweight alt leg RDL
    10 cossack squats
    :30 Plank Hold
    :15 Side Plank Hold R/L

  • Työntö (Treeni 3) Workout

    Lämmittely: Rangan rullaus, avaukset kylkimakuulta, lantion ja lonkan avaaminen selin makuulta. Agility: esim tempauksen allemeno/boxijuoksu/burbee/boxihyppy/pallon heitto/kyykkyhyppy...

    • Vauhtipunnerrus 30-50%, 4x6, palautus 1-2 min
    • Niskan takaa saksiin 40-60% 4x2, palautus 3-5 min
    • Työntö saksiin 60-80% 4x1, palautus 3-5 min

    • Etukyykky stickking pointilla 4x2-3, palautus 3-5 min
    • Landmine kahdella potkulla
    • Kierto, askel, heitto

  • Back squat 10x5 Strength

    Back squat 10x5
    +
    Clean pull 4x2

  • Db run Workout

    1 hill run
    25 db squat
    1 hill run
    20 db squat
    1 hill run
    15 db squat

    2x22,5

  • Row and stuff Workout

    For time:

    3 rounds:

    12 cal row/ergo
    3 power clean 70/45kg
    3 front squat
    3 push jerk

    rest 3 min

    3 rounds:

    12 cal row/ergo
    12 db lunges 2x25/16kg or barbell 50/32.5kg
    12 toes to bar
    12 hand release push-up

  • CF PK E3mom Workout

    On every 3min

    Sprint 100m + 20cal assult bike
    15x Wallball @20/15lbs +20cal assult bike
    9x t2b + 20cal assult bike
    3x bar muscle ups + 20 cal assult bike

    Mark amount of 3min rounds completed..

  • Push jerk+split jerk-2+2x4 Strength

    -saksessa vuorotellen vasen/oikea edessä

  • Warm up Workout

  • 8 rounds Workout

    2min. ON / 2min.: OFF:
    50 DU's
    6 Power Snatches (50/35kg)
    Max cal Row/Bike/Run in remaining time.

    • Ohjeistus:
    • Laitteelle tulisi jäädä aikaa noin minuutin verran.
    • Skaalaa toistoja tarvittaessa alas.
    • Kuroman tangossa tulisi olla sellainen, että kykenisit suorittamaan 6 toistoa pääasissa putkeen.