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

  • CFKN teinit TIISTAI Workout

    Alkulämmittely ja mobility

    Otm 10
    1) 8-10 kahvakuulaheilautusta
    2) 30s punnerruspito

    10min amrap
    12 askelkyykkyä
    12 boxiaskellusta
    2 seinäkävelyä

    Loppuvenyttelyt

  • 2-5 set, rest as needed Workout

    2-5 set, rest as needed:

    1) Hollow Rock 360
    2) 60sec Active/Passive Hang
    3) 10-15 Banded Good Morning
    4) 5+5 Single Arm DB Thruster

  • IRON CORE Workout

    7rft
    6 seated ring dips
    8 weighted seat up
    10 DB single power snatch

  • Accessory work Workout

    Accessory work

    3x10 Stiff legged deadlifts (heavy)
    3x10 Bouble KB front squats (heavy)

  • Metcon Workout

    • 5 Round of:
    Run 400 m
    Plyo Box Jump Overs (60/50 cm) 25 reps
    Butterfly Sit Ups 20 reps
    Handstand Push Ups 15/12 reps
    BB Deadlifts (120/85Kg) 10 reps
    30 Min Timecap

  • Split Jerk 3 x 5 Strength

    3 heavy sets of 5 reps.

  • Gymnastics + strength Strength

    140 min
    Warm up for 20 min

    1.MU
    A. Drills

    B. MU 10x1

    C. MU+CTR 2x1+1

    D. MU 5x2

    2.Back squat
    A. 4 RM

    B. 2x4 @ 90% of max

    3.Snatch pull on riser
    3x5 @ 100-105% of Snatch record
    - 3x5x57.5 kg

    4.RMU Accessory
    Every 90 s. for 3 rounds:
    1) Ring push ups - 10 9 8
    2) Ring support Swings - 12 12 12
    3) Roman Chair L-lift - 12 11 10

  • Ninjat 14-16v WOD Workout

    30 min EMOM

    5-10 cal / reps on

    *assaultbike /bike
    *ski/ burpees
    *row

    Ei täysiä, lepoa pitäisi tulla n. 20 sek / intervalli

  • IRON1 Strength

    Snatch 3 x5 of each drills
    -from ground over the knees
    -hang snatch pull
    -high hang squat snatch
    -snatch balance

    *rest 1min between sets. Use an easy weight, focus on technique.

  • 8/20/19 Workout

    Warm up(8)
    front kicks
    cradle

    active samson
    step squat

    heel walk
    toe walk

    heel grab
    knee grab

    straight leg bear crawl
    heels to rear back

    Mobility(4)
    1:00 min pigeon per
    1:00 min front rack stretch

    Warm up squat clean(8)

    Workout(20)
    Partner workout-c/o AAYMCA throwdown
    "Low 5"
    1600m run-then squat clean ladder
    15 squat cleans 95/65- challenge-155/105
    12 squat cleans 115/75-challenge 185/125
    9 squat cleans 135/95-challenge 225/155
    6 squat cleans 155/105-challenge-255/175
    3 squat cleans 185/125-challenge-275/195
    If you're going solo then cut numbers in half, but try to partner up

    Opt(12)
    Iso-core
    4 giant sets
    8 floor press
    8 dips-ring dips
    8 curls
    8 s/a row
    8 v-ups

    Opt(12)
    5x100m hill sprint
    work up to heavy jerk(8)
    gymnastic goat

    Finisher
    30 scap push ups
    60 alt toe touch
    1:00 samson stretch