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

  • Strength 23-03-2020 Strength

    Clean & Jerk: Build to a 1RM in 10 sets. Rest 2:00
    - sets of 3-2-1-1-1-1-1-1...
    - Option: Technique work performing 8 x 2

  • SPCOM27012020 Workout

    A
    A. Warm Up
    PVC+MOBILITY

    Row 1,5 KM
    20 Empty Bar Thruster
    30 HRPU

    B. Forza
    Warm Up
    Pause Position Hang Squat Clean
    6×3
    POI TROVARE 1 RM Hang Squat Clean

    C. – For Time
    Ogni 4' fino al fallimento, o non oltre i 6 rnd
    12 Burpee Box Jump
    10 Clean and Jerk 60-50/45-35kg
    6 BMU/8 C2B

    D. Skill
    5 rnd
    6 Strict Pull Up
    5 Strict TTB
    4 Pull-up

    E- For Rep
    AMRAP 12'
    Row 300m
    3 Rope Climb

    G. Optional Acc.
    Da 1-3 Rnd
    3×1'
    Shoulder Tap

    4×40" PlANK

    5×2' GHD + MB

  • Warm up Workout

    45s. Row/Bike - Walk out + Push up
    45s. Row/Bike - Spider Lunges w/ twist
    45s. Row/Bike - Kipping swings

  • 24.3.2020 Sali Workout

    Eilinen/

    Alakerran CF ohjelmointi

  • VO2 MAX TEST Workout

    4 Rounds
    300 metres sprint run
    1 min rest
    100 metres sprint run
    1 min rest
    200 metres sprint run
    REST 5 MINS BETWEEN SETS.

    Workout details:
    Run the 300 metres at a controlled sprint,
    Run the 200 at the same pace you started the 300 metres

  • JANHIIT Workout

    Warm up 5s (5 reps of each)
    Lungs, open door / close door, push ups, Butt Kicks, Mountain climber
    Plank it pike it 5 for a 5 count on the plank and 5 count on the pike.
    Attainium 1, Attainium 2.....

    *JANHITT 7 min 1 min each movement
    *
    - Jack + Press overhead with ball. RX 4lb modified Volleyball
    - Frogger RX 4lb modified with ball RX 4lb modified Volleyball
    - Plank Cross Body roll. with ball RX 4lb modified Volleyball
    - Mountain Climbers with ball RX 4lb modified Volleyball
    - Alternating Lung Twist with ball. RX 4lb modified Volleyball
    - Standing Toe touches with ball RX 4lb modified Volleyball
    - Triceps push ups with ball RX 4lb modified Volleyball

    30 sec rest
    **
    SAQ 1 min each**

    Ladder 1
    - 2 feet in each > 1 foot in each > 2 in 2 out hop scotch > VB Stop and Balance (Repeat)
    - Lateral stepping
    - Fall and sprint 15 feet
    - Distance Hopping
    - Wack a mole

    Buy out 5 four step approaches with swing. (Adjust direction of first step)

  • 17.2.2020 Workout

    lepoja

  • 25.1.2020 Strength

    Front squat 4x8@AHAP

    SO 2:00

  • Superkids 10-13 v voima Strength

    Rive pukilta 5 x 2, 70-80 %

  • Family WOD 2. Viestit Workout

    1. Rapumunaviesti WC - paperirullalla:

    Kahden hengen joukkueissa

    5-10 x 10 m rapukävely, WC paperirulla vatsan päällä

    Lepää 3 min

    1. Leijonakävelyviesti

    3x10m WC paperirulla selän päällä

    Osassa 1. molemmat pareista tekee 5-10 x 10m ja osassa 2 molemmat tekevät 3 x 10 m matkan. Treeni tehdään viestinä ja viestikapulana voi olla esim. vessapaperirulla kun sitä nyt varmasti talosta löytyy.

    Matka kannattaa jakaa 2 x 5 m edestakaiseen matkaan.