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

  • ENGINE Workout

    Saturday

  • 051017 Workout

  • HUOM FLEX PERUTTU! Workout

    HUOM FLEX PERUTTU!

  • Accessory wod Workout

    10-9-8-7-6-5-4-3-2-1
    Strict HSPU (Scale back to Push Ups if you don't have this skill yet or if 55 reps of Strict HSPU is too much)
    Strict Pull Ups (Scale back to Ring Rows if you don't have this skill yet or if 55 reps of Strict Pull Ups is too much)

  • Overhead squat Strength

    OHS 3 x 5

  • Squat Clean + Split Jerk Strength

    10*(1+1)@80-90%

  • CFKN Lapset Workout

    Lämmittely leikkiä ja mobility

    Päällä ja käsillä seisontaa

    12min amrap tiimissä
    Neljä aluetta, kuljettakaa aina seinäpallo kantaen kyseiseen alueeseen jossa suoritetaan liike, kun kaikki neljä on tehty, laita kierrosmerkki:
    1) 6 punnerrus ja läpsy
    2) 6 burpee , hyppy samaan aikaan viivan yli
    3) 6 istumaan nousu jalat kiinni toisissaan
    4) 6 kyykkyä syncrona

    Loppuvenyttelyt

  • ALK: vala kahvis, 5x5 Strength

    ALK: vala kahvis, 5x5

  • Warmup Workout

    3 Sets
    10 Barbell Hip Thrusts
    20 Frog Pumps
    20sec Single Arm KB Overhead Split Stance Half Squat Hold/sid

  • Practice Workout

    Lifts

    Good mornings
    KB swings
    Deadlifts

    This class is all about engaging the posterior chain. We will work on the starting posture of the lifts, keeping the shoulders and hips rising and falling at the same rate in the DL, and the explosive power in the glutes at the top of all movements. Special attention will be given to the catch and thrust in the KB swings.

    Score: DL weight