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

  • 1.11.2019 CF Workout

    Lepoja

  • Superkids 7-9 v Taito Workout

    Rengastaitoja:

    *skin the cat
    *pää alaspäin roikunta
    *rengaspito
    *vaakoja jne jne

  • Käsipainopystypunnerrus 3 x 1 Strength

    DB Shoulder press

    3 x 1

  • Torstai Wod Workout

    5 Rounds
    5x High box jump
    5x Burpee broad jump
    15+15x one leg jump
    Rest 2min between rounds

    50x Situp 25x DU
    40x Situp 25x DU
    30x Situp 25x DU
    20x Situp 25x DU
    10x Situp 25x DU

  • Easy aerobic (AM) Workout

    Run/Row/Bike easy 45min.

  • Short Interval Workout

    Choose ONE of the following sports

    Swim Repeat 75m, recover 2:30 until form/pace deteriorates

    Bike Repeat 800m, recover 2:30 until form/pace deteriorates

    Run Repeat 400m, recover 2:30 until form/pace deteriorates

    Row Repeat 500m, recover 2:30 until form/pace deteriorates

  • Warmup Workout

    21-15-9 reps for quality of:
    Kettlebell swings
    Push-ups
    Squats

  • Back to it!! Workout

    HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE SINGLE-LEG ROMANIAN DEADLIFT SUPERSET*
    Performance
    A1) Tempo (40×1) Handstand Push-Up:
    5 x 6-10 reps

    Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

    A2) Dumbbell Split-Stance Single-Leg RDL:
    5 x 6-10 reps

    Add weight and/or reps to last week.

    Fitness
    A1) Tempo (40×1) Seated Dumbbell Press:
    5 x 5-8 reps

    Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

    A2) Dumbbell Split-Stance Single-Leg RDL:
    5 x 6-10 reps

    Add weight and/or reps to last week.

    *Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

    Post loads/reps to comments.
    Exposure 6 of 8

    For Time:
    60/50 Calorie Row
    40 Wall Balls
    20 Power Cleans 135/95

  • POWER&SPEED Workout

    Saturday

  • Gymnastic strength Workout

    10 x 3 Strict HSPU
    0-5" defict
    https://vimeo.com/175132137