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

  • Ring Skills Workout

    Dip, MU progression, Front lever progression, candlestick lowers

  • Weightlifting strength Strength

    • 1-…-1 of:
    BB Squat Snatch
    Heavy 1 rep
    Scaldati progressivamente e poi sali sino ad una singola pesante (Heavy) ma non massimale. Arriva
    ad un carico con cui senti di avere tranquillamente un altra rep.

  • 27.7.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Strength Strength

    • 5-5-5 of:
    BB Back Squats
    85-90% 5RM

  • 2.2.2021 Workout

    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • Strength Workout

    N-….-N of:
    BB Back Squats
    90% of 5 @ 8 RPE
    Use load of last week 5 @ 8 RPE
    Accumula 40 reps (33X1 tempo)
    Usa una ripartizione di sets X reps come preferisci. Mantieni ogni reps tecnica e non andare ad
    esaurimento.

  • CFC NLA - Livetreeni klo 18:00 Workout

  • Extras Workout

    5 minutes of light foam rolling
    5 Minutes of Parasympathetic Breathing

  • Rowing intervals + gymnastics + strength Strength

    AM: 60 min
    Warm up for 10 min

    1.Rowing intervals
    A. 4 rounds:
    3 min/90 s. @ 2:05/500 m
    - Times: 2.05, 2.05, 2.04, 2.05
    - Rest 2 min

    B. 4 rounds:
    3 min/90 s. @ 2:03-1:59/500 m
    - Times: 2.03, 2.03, 2.03, 2.02
    HR: 162/182
    Cool down for 10 min

    PM: 90 min
    Warm up for 15 min

    1.HSPU Strength
    A. Pike push up: Accumulate 20-30 Reps
    - 25 reps

    B. Box Pike HSPU: Accumulate 20-30 Reps
    - 24 reps

    2.Back squat
    4x4 @ 80-82.5 kg

    3.Reverse hyper
    4x15
    - 30 40 40 40 kg

    *4.Accessory *
    Isometric shoulder press at endrange 3x6x3 s.

  • Rowing intervals + gymnastics + strength Strength

    AM: 60 min
    Warm up for 10 min

    1.Rowing intervals
    A. 4 rounds:
    3 min/90 s. @ 2:05/500 m
    - Times: 2.05, 2.05, 2.04, 2.05
    - Rest 2 min

    B. 4 rounds:
    3 min/90 s. @ 2:03-1:59/500 m
    - Times: 2.03, 2.03, 2.03, 2.02
    HR: 162/182
    Cool down for 10 min

    PM: 90 min
    Warm up for 15 min

    1.HSPU Strength
    A. Pike push up: Accumulate 20-30 Reps
    - 25 reps

    B. Box Pike HSPU: Accumulate 20-30 Reps
    - 24 reps

    2.Back squat
    4x4 @ 80-82.5 kg

    3.Reverse hyper
    4x15
    - 30 40 40 40 kg

    *4.Accessory *
    Isometric shoulder press at endrange 3x6x3 s.