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

  • Weighted chin up 7x3 Strength

    Weighted chin up 7x3

  • WOD Workout

    Open 20.4

  • BikeErg Workout

    6x5min hard/2min easy (total 42min)

  • 31.10.2019 CF Workout

    "Jerk Balance" 5x3 (kuorma sopiva)

    Rive + työntö 3x(1+1)x70%, 3x(1+1)x3x75%

    Työntöveto 1x5x80%, 1x4x85%, 1x3x90%, 1x3x95%

    Takakyykky, 3 sek stoppi alhaalla. 1x3x70%, 3x3x73%

    Accessory:

    Käsipaino soutu 3 x 15+15
    Deadbub 3 x 30

  • 10/30/19 Workout

    Warm up(10)
    5x20m shuttle
    10 plyo
    10 active spiderman
    10 pik-n-grass
    10 lunges
    10 walkouts
    10 single leg deadlift
    10 plank taps
    10 walking heel grab
    1:00 min bf stretch

    Workout(16)
    :20 on :20 plank :20 rest x4
    reverse burpees
    rope slams
    renegade rows
    kb swing

    Finisher
    50 alt sit up
    1:00 samson

  • Swimming Workout

    60 min swimming

  • Gymnastics + strength Strength

    160 min
    Warm up + COS 20 min

    1.BFLY + BCTB
    - Bfly 2 x 10
    - Box drills 2 x 10
    - Kip swing + CTB 5 x 4+4
    - CTB + bfly 5 x 1+1

    2.BMU
    - Every 90 s. for 15 min (10 sets): 2 BMU

    3.SHSPU
    A. Box pike HSPU Accumulate 40-50 reps for Quality
    - 40 reps

    B. Bottom of Box pike HSPU hold 4 x Max effort
    - 6 5 5 5 s.

    4.Front squat
    Build to daily max set of 3

    5.Seated box jumps
    - 3 x 5
    - 30" box

    6.Strength
    A. 3 sets:
    10 DB Bench - 30 30 30 lbs
    ME Wide grip Strict pull ups - 11 9 9

    B. 3 sets:
    8 leg lifts on stall bars

  • IRON1 Workout

    4rounds for quality:
    -6 HSPU
    -30m+ 30m KB OH carry@ 20-24kg/ 12-20kg
    -18 HR push-ups
    -2min rest
    TC20

  • Ninjat 14-16v Voima Strength

    3 x 3 raakatempaus riipusta

  • Ninjat 14-16v WOD Workout

    Parin kanssa yhteensä

    5K row

    Toinen tekee
    3 x aurinkocobra
    3 x aurinkokissa
    20 sek L-pito
    20 sek pöytäpito
    20 sek vastaoteroikunta