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 teinit TIISTAI Workout

    Lämmittely ja mobility

    Rive riipusta kyykkyyn

    7min amrap
    6 leukaa
    6 seinäpalloa
    6 +6 työntö käsipainoilla

    Loppuvenyttelyt

  • Rowing Accessory Workout

    6RFQ
    Row 1k at a moderate pace
    X Toes 2 Bar

    pick a number of toes to bar and you must hit that number for all 6 Rounds

  • Back squat Strength

    Back squats (5*5)

  • Pull up Strength

    5x5 AHAP

  • Endurance Workout

    • 2 Interval of:
    Assault Bike 20:00 @ 105-110% MEP
    5:00 rest between interval
    MEP = Kcal pace/min sui 30:00 @ max Kcal. Se nel test dei 30:00 @ max Kcal hai fatto 300 Kcal,
    il tuo MAP è 10 quindi in questo lavoro devi tenere un pace/min pari a 11-12 Kcal.
    Se non hai il risultato del test sui 10:00 @ max Kcal, fai questo test al posto del lavoro ad intervalli.

  • TTP Strength week 5 Strength

    135 min

    Skill: BMU practice for 25 min
    9 BMU

    1.Strength
    A. Alternate (1 set of each movement for 4 rounds)
    A1. Front squat, rest 1 minute before A2
    1 x 5 @ 82-84% 65
    1 x 4 @ 84-86% 67,5
    1 x 3 @ 86-88% 70
    1 x 1 @ AHAFA 77,5
    A2. Weighted dip – 4 x (6, 5, 4, 6) @ AHAFA, rest 2-3 minutes before A1
    6*2,5 kg, 5*5 kg, 4*7,5 kg, 6*5 kg

    B. Deadlift, rest 3 minutes between sets
    1 x 8 @ 77-79%
    1 x 6 @ 81-83%
    1 x 4 @ 85-87%
    1 x 4 @ AHAFA

    C. Rotate through 4 rounds at your own pace, start a new round every 5 minutes
    (1) – Turkish get-up – 4 x 4/side @ AHAFA 8 - 10 kg KB
    (2) – Handstand hold facing the wall - 20 seconds
    (3) – Sled Push – 4 x 20 seconds @ sled + 15 kg
    (4) – Sled pull – 4 x 20 seconds @ sled + 15 kg
    (5) – Rest

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

  • 4.6.2024 Workout warmup Workout

    Warm-up
    10:00 BikeErg @ easy
    +
    2 Rounds – BikeErg
    2:30 @ FTP20 pace
    0:30 @ hard pace (MAP 5*)
    2:00 @ very easy pace

    • FTP 20 pace = your 20-minute bike test pace. MAP 5 pace = your 5-minute bike test pace

  • 5.8.2021 Kuopio Rock & Tienoot Workout

    Warm Up

    Jog 400m
    Run 400m
    10 Hollow Rock
    10 Arch Rock
    1:00 Hamstring Stretch
    1:00 Tight Stretch
    1:00 Calf Stretch

  • TGU Complex Workout

    TGU to standing
    lower kettlebell into front rack position
    clean x1
    SA front squat x1
    Push / push press back to overhead position x1
    TGU back to floor

    x2, 3, 4, 5, 4...1
    13 minute AMRAP
    18 minutes

    For those new to turkish get ups, trainer can break apart components into individual segments and assign according to skill level and experience.

  • Power clean & power jerk Strength

    2x60%
    2x70%
    2X80%
    2x85%