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

  • Boot camp Workout

    Monday 19th
    Warm up
    3 rounds
    30 jump rope
    5 inchworms
    10 walking lunges

    Back rack forward lunge
    E2MOM x 5
    10 reps (5 each side)
    Staying at the same weight

    WOD
    500m row
    20-15-10-15-20
    Push ups
    Walking lunges
    1000m bike

  • Kyl se alkaa skulaan Workout

    15 min of kipping skills:
    10 lat pressdowns thighs on foamroller
    10 kip swings
    10 banded hollowhold pressdowns
    10 archrocks with stick
    5 kip swings with press downs.

    Jos kippiliike hallussa harjoitellaan perhosleukoja/C2B tai bar muscle upia.

  • Stepping overhead lunge Strength

    Stepping overhead lunge x 8 x 3 rounds

    *harder version, use bandits and kettlebell

  • OFF-SITE WORKOUT - Gymnastics Workout

    For time:

    21-15-9-15-21 Pistols
    7-5-3-5-7 Inch Worm

    WARM-UP:

    EMOM9-12

    1: 10 Narrow stance squats + 10 Cossack squats
    2: 30sec Plank hold
    3: 30/30sec Half kneeling hamstring stretch

  • Friday Warm up Workout

    Warm up
    30-40 band pull aparts
    5-10 push up to downdog
    5-10 dynamic squat strech
    then
    2 rounds
    1:30 cardio machine
    10+10 plate halos
    15 GTOH with plate
    15 goblet squats
    25 plate hops
    5+5 plate windmill
    5+5 lunge elbow to floor strech + torso rotation

    skill/wod prep (practise Single arm OHS and DB Squat Snatch)

  • ETM 12 min Deadlift Strength

    ETM 12 min (every third minute)
    Deadlift x 3 (vara 2 - 3 vikassa sarjassa)

  • 10.10.2020 WOD Workout

    Vi ska Kyykka!
    Part A:
    In 15 minutes, 10 Repetions Back Squat As Heavy As possible. Use Same weight every set.
    Rest 2 minutes.
    Part B:
    In 15 minutes, 15 Repetion 85% of part A load.
    Result is total of total lifted kilos.

  • CFKN minit Workout

    Alkulämmittely leikkiä

    Roikutaan

    Wod:
    Renkaat
    Kyykky
    Takaburpee
    Tasapaino
    Pikajuoksu paikoillaan

    Loppuvenyttelyt

  • Muscle & Power, YV2 Strength

    (weighted) Pullup 5 RM, then max reps without weight

  • 2020.06.02 Workout

    2020.06.02
    DIENOS TRENIRUOTĖ:
    A. For technique and weight:
    Clusters 5-3-1-1
    Cleans 5-3-1-1
    Deadlifts 5-3-1-1
    B. FOR TIME
    3x
    7 Box Jumps 61/51
    7 Deadlifts 100/70
    3x
    5 Box Jumps 61/51
    5 Cleans 70/45
    3x
    3 Box Jumps 61/51
    3 Clusters 50/35

    Rx 9:05