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

  • “Uphill Sprints” Workout

    “Uphill Sprints”

    5-9 x uphill sprints, around 10-15sec.

    Rest 2-3min between sets. All sets are close to maximum effort.

    Remember to warm-up well, and cool down!

  • Power Clean 5RM Strength

    Build up to a 5 rep max power clean

  • Snatch Segment Pull 5 Strength

    4 sets 3 reps
    2-5kg more to last time, rest 90s. b/w sets

    2 s. pause @
    - 1cm from floor
    - below the knee
    - mid thigh

    NO EXT, continue straight down
    5s. down, perform TNG

  • CFC NLA Livetreeni 17:30 Workout

  • 21.9.2021 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • 21.1.2020 Masters SM Workout

    Eilinen

  • WOD Workout

    4 Rounds
    15m Double DB ( or KB ) Front Rack Walking Lunge 22,5/15kg
    50 Double Under
    20/17 Cal row, 15/12 bike,ski
    Goal: Sub 3 min/round
    Notes: Rest 2 min between rounds

  • Superkids 10-13 v WOD Workout

    Aikaa vastaan

    4 x
    20 1-käden devils press
    10 + 10 1-käden valakyykky
    10 sit up käsipaino sylissä

  • Extra Workout

    3 rounds:
    15-20 GHD sit Ups
    15-20 Bicep curls w/ barbell
    15-20 Tricep Pull down extension w/ brand
    Rest as neesed...

  • Tuesday Warm up Workout

    Warm up
    2 rounds
    1:00 Row
    1:00 ski
    3+3 lunge elbow to floor strech
    3 inch worm with push up
    10 scap pull ups + 5 kipping + 10 ring row
    :30 HS HOLD

    then we do 2-3 sets of
    :15 Active Bar Hang
    5 Scap pull ups + 4 kip to swings + 3 strict/jumping pull ups
    :15 Ring Support Hold
    5 inch worm with push up