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

  • Viikovideo 22 Workout

  • Tiistai 21.12. Workout

    Wod
    Treeni:
    Every 2 min x 7
    Row 175m/125m (max 30s)
    30 Double under (max 30s)

    Hiki:
    Every 2 min x 7
    Row 175m/125m (max 30s)
    30 Single unders (max 30s)

  • 2 x maksimitoistot leuanvetoja Workout

    2 x maksimitoistot leukoja + 2 x sama määrä dippejä penkillä

  • 11's Workout

    Warm Up:
    - Down and back run
    - 20 Air Squats, Push Ups
    - 15 Air Squats, Push Ups
    - 10 Air Squats, Push Ups
    - 05 Air Squats, Push Ups

    Pre-WOD:
    5 x 3 Bench Press

    WOD - For Time:
    - Wall Balls (10,9,8,7,6,5,4,3,2,1)
    - HSPU (1,2,3,4,5,6,7,8,9,10)

    I was last, so yeah, don't recall time. Was pushing to finish good HSPU sets :)

  • 1-3-17 Workout

    M & F)

    A)
    9 Min Amrap

    M)
    3 x Pull Up
    6 x Ring Bicep Curls

    F)
    3 X Pull Up
    6 x Banded Lateral Side Raise
    9 x Banded Bicep Curl

    B)
    12 Min Amrap
    50 M. Sprint
    10 x Jumping Jacks

  • clean pull Strength

    3x3x80%

  • Tempaus Workout

    5 x 10

  • 140516 Workout

    21-15-9:
    * Pull-ups
    * Pistols

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Kuppi ja kaaripitoa

    10min amrap
    100m kone
    6 rengassoutu
    1 seinäkävely

    Loppuvenyttelyt

  • TTP Strength week 4 Strength

    135 min

    Skill: HSW practice for 15 min

    1.Weightlifting
    A. No feet snatch – 15 x 1 @ 65%+, go every 45 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
    35 35 37,5 / 37,5 40 40 / 42,5 42,5 45 / 45 47,5 47,5 / 47,5 - -

    B. High hang clean – (12 – 15) x 2 @ 65%+, go every 90 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
    45 47,5 50 / 50 52,5 55 / 55 57,5 57,5 / 60 - -

    1. Strength A. Alternate (1 set of each movement for 4 rounds) A1. Front squat, rest 1 minute before A2 1 x 5 @ 81-83% 65 1 x 4 @ 83-85% 67,5 1 x 3 @ 85-87% 70 1 x 2 @ AHAFA 72,5 A2. Weighted dip – 4 x (7, 5, 3, 5) @ AHAFA, rest 2 – 3 minutes before A1 7 @ BW, 5*5 kg, 3*10 kg, 5*7,5 kg

    B. Deadlift, aim for the highest % (within the prescribed % range) that’s possible for you (with good form) today, rest 3 minutes between sets
    1 x 7 @ 78-80%
    1 x 5 @ 82-84%
    1 x 3 @ 86-88%
    1 x 5 @ AHAFA

    C. Alternate
    C1. Turkish get-up – 4 x 3/side @ AHAFA, move straight to C2 8 kg 12 kg
    C2. 10 v-ups, 10 tuck ups, 10 hollow rock
    Rest 1 minute before C1

    3.Cool down
    A. Assault bike for 10 minutes at very easy pace
    B. Movement flow