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

  • Conditioning Workout

    5 rounds for time:
    300m Seated Ski
    15s Dip Hold, on top
    10 Seated Good Mornings, pick load
    5 Seated Slam Balls
    30 Russian Twists (weighted) 1=1

  • FUNCTIONAL 15.6.2022 Workout

    2 min ON, 1 min OFF x 6 (alt. between A & B)

    A.
    20 reverse lunge
    20 KBS

    B.
    10 Jumping squat
    10 Burpee over KB

  • Weightlifting Workout

    A: Hip muscle snatch + Muscle snatch
    B: Squat snatch without hip contact+ squat snatch
    C: Triple Clean (power-half power-squat)+ split jerk
    D:Every 30 sec. Double clean pull 6x@95% of max clean

  • 5/26/21 Workout

    Warm up(10)
    3rds
    10 jax
    10 windmills
    10 knee grab

    WRK(20)
    WRK 9:00 REST 2:00 WRK 9:00
    12 dumbbell deadlifts
    12 step ups
    12 dumbbell hop overs
    12 bent over row
    12-10m shuttle runs

    Finisher
    30 leg extension to hip raise
    1:00 hamstring stretch

  • CFKN minit Workout

    Alkulämmittely ja mobility

    Eläinliikkeitä

    Treenit 4x 20/10
    Vene
    Yhden jalan hyppy
    Kottikärryt
    Istumaannousu jalat vastakkain
    Punnerrus läpsy

    Loppuvenyttelyt

  • FUNCTIONAL 15.6.2022 Workout

    3 rounds:
    10+10 box step down/pistol squat
    10 bench dip
    10 goblet squat
    -rest as needed-

  • Päivän treeni 21.6 Workout

    Tekniikka pisteet (10min/piste)
    Harjoittele tekniikkaa, tee 10-12 toiston sarjoja, n. 60s. lepo välissä

    1. Askelkyykky
    2. Kulmasoutu
    3. Lattiapenkki
    4. Pystypunnerrus

  • RestDay! Workout

    RestDay!

  • Back squat Strength

    10 Back squat 55%
    8 Back squat 65%
    6 Back squat 75%
    4 Back squat 83%
    2 Back squat 90%

    Calculate from your 1RM back squat
    Rest 2 min btw sets

  • Deadlift Strength

    Deadlift core lift
    Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
    Warm up with 2 sets of 10 reps of good mornings
    Warm up with 1 set empty barbell 10 reps
    Warm up with 2-3 sets of 5 reps
    warm up weight to build to your working sets
    Volume Work Conduct 10 repetitions at a light weight working down to 1 repetition.
    Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
    10 x repetitions at light/moderate weight
    9 x repetitions increase weight
    8 x repetitions increase weight
    7 x repetitions increase weight
    6 x repetitions increase weight
    5 x repetitions increase weight
    4 x repetitions increase weight
    3 x repetitions increase weight
    2 x repetitions increase weight
    1 x repetitions increase weight