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 nuoret KESÄ Workout

    Alkulämmittely ja mobility

    Harjoitellaan köysikiipeilyä

    12 min amrap
    100m kone
    6 seinäpalloa
    6 istumaannousua

    Loppuvenyttelyt

  • 19.6.2017 Ma Jatkoryhmä PP Max Effort Workout

    Lattiapenkki nousu max1-3
    Football Bar penkki 3x10-20
    Leuanveto 5x10

  • Conditioning Workout

    In every 5mins x7 sets:
    500m row
    10 ttb/knee raises
    10 wall ball
    10 burpee over the rower

    Score is the best interval time

  • Lördag 17/2 2018 Workout

    A: 4sets
    Russian step ups x10/each leg
    45sec rest
    Ring rows x10 @2111
    Rest 45 sec
    Push ups x10-15 @2011
    rest 45 sec
    B: Partner WOD
    12min amrap
    12 wall balls
    12 burpees
    *Alternate rounds

  • Muscle & Power, YV1 Strength

    Shoulder Press 10-10-10, add weight for every set, then max reps @ 50%

  • Rinnalleveto + ylöstyöntö Strength

    6 x 1 + 1

    Rinnalleveto + ylöstyöntö

  • Invictus June 23 2014 Strength

    Total 105min

    3 sets of:
    Row 200m
    10 wall ball
    10 box jump
    5 pull up

    Skillwork: BMU practice for 15 min, 6 sets, best yellow band

    A.
    Every minute, on the minute, for 8 minutes:
    Pause Front Squat x 1 reps @ 24X1
    Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.

    B.
    Every two minutes, for 16 minutes (8 sets):
    High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
    Working on perfect mechanics at all phases in the lift.

    C.
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat x 4 reps @ same load used last Monday

    D.
    For max reps:
    2 Minutes of Box Step-Overs with Barbell (115/75 lbs) = 35 kg > skaalattu 30 kg, 20" box
    Result: 21 reps
    (box height should be between 16″-20″ for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
    4 Minutes of Strict Pull-Ups
    Result: 31 reps, alternating grip

    E. 500m row

  • Pause Power Clean Workout

    6 Sets of 2:
    3-Pause Power Clean

    Each pause lasts 2 seconds:
    Pause #1 - Knee Level
    Pause #2 - Jumping Position
    Pause #3 - Receiving Position

    Set #1 - 60%
    Set #2 - 65%
    Sets #3+4+5+6 - Build to a heavy.

    Resting as needed between sets, the aim is to stay on the lighter side today.

  • Aux work: Ring row, hollow hold Workout

    3 sets of:
    10 Ring Rows @ 2111
    Rest 30''
    40''-60'' Hollow Hold
    Rest 30''

  • Viikko 2. Treeni B. Uinti Workout

    150m alkuverryttely (esim. 50m vapaauintia, 50m selkäuintia, 50m rintauintia)
    4x25m myyräuintia/koirauintia (vapaauintia, mutta kädet eivät palaudu veden pinnan yläpuolelta)
    2x(100m potkuja kevyesti, tauko 30s + 2x25m potkuja kovaa)
    100m uintia
    4x75m uiden
    4x50m (25m potkuja+ 25m uiden)
    50m loppuverryttely