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

  • Gymnastics + Hard routine Strength

    35 + 120 min
    Warm up for 5 min
    1.Gymnastics
    A. BMU practice for 15 min
    - 1 1 1 2 2 2 2 = 11
    B. Butterfly pull up practice for 10 min
    - 6 7 7 6 7 8 = 41 reps

    Hard routine
    2.Warm up: KB's & ball throws

    3.Weightlifting
    A. Split jerk
    2 x (2 x 75 %, 2 x 80 %, 2 x 85 %, 2 x 90 %)
    1 RM 70 kg

    4.Conditioning
    A. Warm up:
    2 sets:
    30 DU
    10 burpee
    Into:
    8 pull up
    8 TTB
    8 pull up

    B. Linna Masters karsinta, FT, cap 20 min:
    25 cal row
    25 m FR walking lunges @ 40 kg
    20 pull up
    20 TTB
    15 BFB
    15 clean & jerk
    100 DU
    15 clean & jerk
    15 BFB
    20 TTB
    20 pull up
    25 m FR walking lunges
    25 cal row
    Result: 13 TTB on the way back
    174/184

    5.Accessory
    A. 4 rounds:
    - 15 s. vipunostot sivulle, rystyset ylös - 1.5 kg
    - 15 s. pito, peukalot ylös
    rest 60 s.
    B. 4 rounds:
    - 15 s. vipunostot sivulle, peukalot ylös - 1 kg
    - 15 s. pito, kämmenet ylös
    B. EMOM12:
    1) 30 s. v-ups
    2) 30 s. hollow hold
    3) 30 s. side twists

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Harjoitellaan painonnostoa

    Otm 12
    4 skin the cat
    20s ks pito
    6 korkeaa boxihyppyä
    6 kk heilautus

    Loppuvenyttelyt

  • Weightlifting II. Workout

    Emom 10 mins
    Odd 3x clean pull
    Even 3x Front squat

    2x10 hang muscle clean UB

  • Gymnastics conditioning Workout

    6 Reps
    rest 1 minute
    5 Reps
    rest :45
    4 Reps
    rest :30
    3 Reps
    rest :15
    2 Reps

  • Competition Strength

    A.
    Five sets of:
    Narrow-Grip Overhead Squat x 3 reps @ 3311
    Rest 2 minutes between sets

    (goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – use slightly more load or bump your hands narrower than you had last week)

  • Superkids 10-13v ja Ninjat 14-16v Taito Workout

    Käsilläseisontaharjoituksia

    Hollow
    Teris
    Päinmakuulla pito
    PEP
    Jalat edellä käsilläseisontaan
    Boxilta käsilläseisontaan
    Parin kanssa käsilläseisonta

  • Burning legs Workout

    For time
    400m walking lunge
    800m run
    300m walking lunge
    1.6K run
    200m walking lunge
    2.4K run
    100m walking lunge
    3.2K run

  • Week 3 Day 4 Strength

    Back squat 5 reps at 70%, 5 reps at 80%, 3X5 at 87%
    Snatch pull from knee* 3X5 at 90%
    Snatch 3 reps at 60%, 3 reps at 60%, 3 reps at 70%, 3 reps at 80%, 2X3 at 85%
    Clean pull 3X5 at 90%
    Clean and jerk 3 reps at 60%, 3+1 reps at 70%, 80%, 2X3+1 at 85%

    A. Push ups 3xAMAP
    B. Chin ups 3xAMAP
    C. 3-way shoulder raise 3x5 per arm

  • Winter War LAJI 3 – “21-15-9” Workout

    21 KB Mave (2x24kg/2x16kg) Masters (16kg/12kg)
    15 KB Thruster (2x24kg/2x16kg) Masters (16kg/12kg)
    9 KB Tempaus (24kg/16kg) Masters (16kg/12kg)

    21 Leuanveto (Masters M 15 Rinta tankoon, N 15 Leuka)

    21 KB Mave (2x24kg/2x16kg)
    15 KB Thruster (2x24kg/2x16kg)
    9 KB Tempaus (24kg/16kg)

    15 Rinta tankoon (Masters miehet 12 rinta tankoon, naiset 12 leukaa)

    21 KB Mave (2x24kg/2x16kg)
    15 KB Thruster (2x24kg/2x16kg)
    9 KB Tempaus (24kg/16kg)

    9 Tanko-MU (Masters miehet 9 rinta tankoon, naiset 9 leukaa)

    Maksimipisteet: 100p

    Aikaraja 12 min

  • 15.8.2017 35+ Workout

    EMOM 8
    1 min: 6 tng power snatch AHAFA
    2 min: 3 High box jumps AHAP