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

  • Lauantai 4.12. Workout

    Wod
    6 x 3 min work/ 2 min rest
    Treeni:
    25/20 cal Row
    20 Burpee
    10 Dual Db/Kb hang power clean 22,5/15kg
    20 Hspu
    60 Double unders

    Hiki:

    25/20 cal Row
    20 Burpee
    10+10 db hang power clean
    10+10 db stoh
    60 Single unders / Double unders

  • Locked up Workout

    40 - 30 - 20 - 10 reps for time

    Burpees
    Air Squats

  • 2/10/21 Workout

    Warm up(10)
    3rds
    20 mountain climbers
    20 front kicks
    20 arm circles 10 front/10 back
    6 jing jang(5m shuttle run)

    WRK(27)
    WRK 12:00 REST 3:00 WRK 12:00
    100m run
    10 dumbbell ground to overhead
    100m run
    20m overhead walking lunge or front rack
    100m run
    30 bicycles

    Finisher
    30 round the world
    1:00 butterfly stretch

  • Warm up Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Pull Ups 5 reps
    Close-Grip Push Ups 10 reps
    Walking Lunge 20 reps
    ABMat Sit Ups 15 reps

  • Gymnastics + strength Strength

    150 min
    WU 15 min
    1.GS
    A. MU 45 min
    - Skill drills
    - MU 10 x 1
    - Total of 10 MU

    B. Bfly
    - 20 reps

    C. Bfly CTB
    - Box drills x 3 sets
    - Singles 8 x 1 reps

    2.Strength
    A. HSPU Strength, 6 sets:
    3 Pike HSPU + max hold at bottom
    - Rest as needed
    - 3+8 s., 3+6 s., 3+6 s., 3+6 s., 3+5 s., 3+5 s.

    B. Bench press 6 RM (max 2 sets)
    30 40 46 48 kg

    C. Bench press 5 x 4 @ 6 RM weight
    48 kg
    - Rest as needed-

    D. 5 sets:
    Reverse lunge to knee lift 8+8 (Slow and controlled, pause at top position)
    DB Prone row x 8 (Heavy, but controlled) - 25 lbs

  • Endurance Workout

    • 2000 m of:
    Row @ max effort

  • SPCOM23012020 Workout

    A
    A. Warm Up
    60" Bike (LEGGERO)
    30" PLANK
    60" Bike (MEDIO)
    30" H. POSITION
    60" Bike (PESANTE)
    30" LATERAL PLANK (DX)
    60" Bike (MEDIO)
    30" LATERAL PLANK (SX)
    60" Bike (LEGGERO)
    RIPETERE 2RND

    B. Cardio
    20' Ski

    C. Skill – For Completion

    Weakness

    D. Legless Rope Climb

    Raggiungere almeno 10 rope climb
    in più set

    D1. Strict Pull Up

    20-30 rep in piu set

    D2. BMU
    Raggiungere almeno 10BMU
    in più set

    D3. HSPU STIRCT
    Raggiungere almeno 30 HSPU STRICT
    in più set

  • Accessory work Workout

    Accessory work

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

  • Omatoimi lämmittely Workout

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Pystypunnerrus ja vauhtipunnerrus

    On/ off 3 kierrosta 30/30s
    Viivajuoksu
    Laite
    Lankku
    Roikunta

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