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

  • Nasty girls 12.12.14 Workout

    50 kyykkyä hapotti jalkoja mukavasti
    7 MU ekalla kiekalla, loput leukoja mustalla kummarilla
    10 RRV roikusta 25 kg

  • Bench press Oh Mi Oh My Pyramid Workout

    Bench press: ( whole series)
    30-20-10-5-4-3-2-1-2-3-4-5-10-20-30

    Increase weight on every serie,
    Same weights coming down
    Result=kg summed together

  • 12122014 CF SHOKA BOADILLA Workout

    AFAP
    - 3 sets of:
    -- 40 weighted box steps (24"/20) (9/6Kgs).
    -- 30 Toes to bar.
    -- 2 x 20 seconds rings L-sit.
    -- 10 HSPU.

  • Mobility Workout

    Shoulders
    Hips
    Legs
    Back

  • Ekxtraa ke Workout

    Dippi 20kg lisäpaino 7x5
    T2b 7x10
    Penkki 65kg 2-4-6-8-10-8-6-4-2

  • EMOM 15 / Siilinjärvi Workout

    EMOM 15min: 10 wallball + 5 deadlifts + 6+6 Snatch

  • Row Workout

    Soutua aerobisen kapasiteetin parantamiseksi

  • WOD + skills + metcon Workout

    Total 90min
    1. WOD
    A. WU 3 rnds: 400m row, 15 AMSU, 20 backs

    B. Skillwork: KPU practice for 25min

    C. Metcon: 6min AMRAP
    6 T2B
    6 pistol squats (alternate legs)
    6 box jumps 24" > korotettu 30"
    Result: 5 rounds + 7 reps

    1. Own metcon 10x250m row / 1min rest in between Vauhdit 1.50-1.57/500m, viimeinen 1.48-1.49/500m Ajat 55-58 sekuntia Avg/max HR 176/188
    2. 163/179 2. 170/180 3. 175/183 4. 175/182 5. 176/182 6. 175/184 7. 177/186 8. 177/186 9. 179/186 10. 180/188

    D. Post WO 600m run, 1000m row

  • Strength Strength

    Total 75min
    A. WU 500m row, 2x20 abs&backs, mobility
    B. Strength
    1. HBBS nousu 2 max

    1. Tankokävely pitkä yhtäjaksoinen askel, 10 askelta etuperin + 10 askelta takaperin 3x20x20kg

    2. Vatsat + selät
      2x12x15kg weighted situps with ls
      2x12x60kg back extensions
      2x15 jalkojen nosto telineessä
      2x15 back extensions penkissä 8kg KB
      2x20 KB rutistus 20kg KB
      2x10 KBS 20kg

    C. Post WO 500m row

  • Olympics Strength

    Total 120min
    A. WU 500m row, 2 rnds: 20 abs, 20 backs, 10 wall ball, mobility
    B. Olympics / Jyrkin tunti
    Barbell WU
    Työntö nousu max

    Rinnalleveto nousu max 52.5 55 ei 45 47.5 50 52.5

    Tempausveto 2x10 10 x 40 10 x 45

    Jännehyppy 4x5 hyppyä

    Narrow bench press 6x3

    Kolmio-ojentajupunnerrus 3x10