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

  • Hang snatch on the minute for 20 min. Strength

    Hang snatch every minute on the minute for 20 min.
    Add weight on every five minutes, from 60% of 1RM to 90% of 1RM.
    (60%, 70%, 80%, 90%)

  • Aerobic work + gymnastics + weightlifting Workout

    AM: 75 min
    3 min run/1 min walk
    11.4 km
    128/150
    6.42/4.42 min/km

    PM: 140 min
    Warm up & COS 20 min

    1.HSPU strength
    A. Lift-off + Pike push up 3-4 x Max effort
    - 9 10 10

    B. Deficit push ups 4 x Max effort
    - 10 kg plates
    - 13 11 10 9

    2.MU
    A. High amplitude ring swings
    - Accumulate 60 swings in sets of 6-8

    B. Muscle up
    - EMOM10: MU x 1
    - E2MOM16: MU x 2
    - MU x 26

    3.BFLY + BFLY CTB
    - Bfly x 20
    - Kip swing + CTB 5 x 4+4
    - CTB + bfly 5 x 1+1

    4.Power clean
    A. Every minute on the minute for 10 minutes:
    5 Power cleans @ 42-45 kg
    - 45 kg

    5.Accessory
    A. 3 sets:
    8 DB Bent over row to external rotation
    8 DB Supinated Front raise

  • Broad jump and T2B Workout

    5 rounds:
    14 broad jump (athletes own height)
    10 toes-to-bar

  • 100 T2B Workout

    For time
    100 T2B or leg raise

    Start every minute 5 push ups. If you are done before 15 minute time cap, do rest of the time plank hold.

    Time cap 15 minute

  • Hikijumppaa Workout

    5 kierrosta, EMOM (20min)
    1 PEP + 5 sekunttia pidossa
    3 kuperkeikkaa
    5 burpeeta
    7 goblet kyykkyä superhitaasti alas - nopeasti ylös, paino 1 kpl käsipainoja

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Otm 12
    1) 10-15s pito renkailla tai roikunta tangossa
    2) 8 kk mave

    10min amrap
    12 laatikolle askellus
    6 leukaa tai rengassoutua
    12 kyykkyä
    6 punnerrusta

    Loppuvenyttelyt

  • Squat That Clean Workout

    Pre-WOD:
    Work up to a heavy set of 5 front squats

    WOD - 7 Minute AMRAP:
    - 3 Squat Cleans(135#,95#)
    - 3 T2B
    - 6 Squat Cleans
    - 6 T2B
    - 9 Squat Cleans
    - 9 T2B
    ... etc
    Count Total Reps

    Yeah ... I RX'd the girls weight :) Getting strength back, and feeling better since illness and gout kept me out 5 weeks. I FINALLY got the kipping for Toes 2 Bar ... may be a little ugly right now, but boy it is nice to be able to string together reps! Skill improvement is good

    Post WOD (w/ Joseph and Jeff):
    - 100 situps

  • 18.9.2017 Ma Jatkoryhmä Bench Max Effort Workout

    Hangbar penkki, 1-2 vihreetä kumpparia / puoli, max1
    Etunojapunnerrukset @ football bar 100 toistoa (vaihtele otetta)
    FacePull 100 toistoa

  • Muscle & Power, YV2 Workout

    4 rounds of:
    6 Jumping pullups
    10 Barbell high pulls
    Rest

  • Superkids 7-9v taito Workout

    Etenemisiä Eläintyyleillä:

    Rapukävelyä (harjoittele lantio ylös)
    Krokotiili (Lankussa eteneminen)
    Leijona (peppu ei heilu)
    Hylje (Hollow)
    Liskokävely

    Sitten jokainen saa keksiä itse oman eläin tyylin.