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

  • Monday Warm up Workout

    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon

    Then with miniband (dont use too strong one)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    then 3 rounds
    1:00 cardio machine (increase pace each round)
    5 inch worm with push up
    10 lunge elbow to floor strech + torso rotation
    10 db snatches alt hand
    10 air squats + 5 jumping air squats

    Metcon Prep
    2 sets
    6-8 db snatches alt hand @15/22,5kg
    3-4 burpee box jump overs
    rest 30-60s bwn rounds, get your heart rate up.

  • Feel the burn Workout

    3 x AMRAP 8min (rest 90 sec between AMRAP's)

    A.
    12/8 Cal Row
    10 Bench press

    B.
    10/7 Cal SkiErg
    10 Strict Dips

    C.
    10/7 Cal Echo bike
    10 Seated shoulder press

    The goal is do all 10 reps of barbell/gymnastics movements unbroken.

  • Chin up otm 10 Strength

    Lisäpainoilla.

  • Penkkipunnerrus Strength

    Sotilastyylillä

  • Gymnastic Skill Work Workout

    For Time:
    100 T2B
    - Every break complete 30m Farmers Carry 2x20/15kg DB

  • CFH kisa ryhmän chipper 1 Workout

    For Time

    3000/2250m row
    50 Burpee box jumps
    50 Power Cleans @80kg/50kg
    50 bar facing Burpees
    50 Alternating DB Snatch @22.5 /15kg
    50 DB over burpees

  • Onsdag 17/2 2021 Workout

    Choose between Mary or Cindy

  • Saturday Warm up Workout

    Warm up
    Band Pull Aparts from different ankles, perform total
    30-40 reps, each rep hold for 1-2 sec.

    Then with miniband (dont use too strong one)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    2 rounds
    2:00 air bike
    10+10 step back lunges db on shoulder @10/15kg
    10 single arm devils press alt hand
    10+10 single arm thrusters
    20 hollow rocks

    Then start to build for thruster weight

  • Friday Warm up Workout

    First with ROW and then with SKI erg
    1:00 easy @50-60% effort
    :30 moderate @70%
    1:00 easy
    :30 moderate/fast @75-80%
    1:00 easy
    :30 fast @80-85%

    • If you have only 1 machine available use then same machine for 6 intervals today!

  • Shoulder press 3x7 Strength

    A: 8min emom
    Odd: 3 clapping push ups
    Even: 3 explosive Burpees
    B: Shoulder press 3x7
    C: Front squat 3set
    D: Dips 3set
    E: Triceps push down drop set