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

  • Snatch & Row Strength

    Emom 15min

    1. 5 squat snatch @60% 1RM
    2. Row 12/15cal
    3. Rest

  • CFKN NUORET JATKO Workout

    Lämmittely ja mobility

    Tempausta:
    Otm 15 combo: 1 tempaus 1 tempaus riipusta 1 vala

    Metcon 3min
    Burpee 5x
    Askelkyykky +1 toisto

    Loppuvenyttelyt

  • Superkids 10-13v ja 14-16v voima Strength

    5 x 3 rinnallevetoa riipusta

  • Superkids 10-13v WOD Workout

    Joka alkava 2 min x 5

    5 maastavetoa, oma paino
    5 leuanvetoa

  • 20 min amrap soutu 500 juoksu 500 Workout

    20 min amrap
    500m soutu
    500m juoksu

  • Jacked gymnastics + Karjalan kovin qualification Workout

    Morning: 25 min
    Aerobic work
    1 min walk/1 min run
    HR 133
    7.02/4.56 min/km

    Afternoon: 120 min

    1.JG PP 11.8.2018
    A. Warmup
    2 rounds:
    - 10m bear crawl
    - 45s supine shoulder extension
    - 10m bear crawl
    - 20 shoulder flexion pulses with bar
    - 10m bear crawl
    - 15 x 180 crab extensions
    - 10m bear crawl

    B. Straight Arm Push / Pull
    2 rounds:
    - 5 x tuck skin the cats
    - 10 x zombie drag to tuck hold
    - 10 x pull to closed tuck front lever
    - 60s externally rotated planche lean
    - 3 x (3 x 3s closed tuck front lever + 3s closed tuck back lever). 3 x 3s of each is 1 set and should be unbroken. Rest as needed and repeat two more times through.
    - 20 controlled wall facing handstand shoulder shrugs

    1. Conditioning: Karjalan Kovin qualification events 2 & 3 A. Warm up for 35 min

    B. Event 2, with a 10 min running clock, 3 rounds for time:
    20 bar over burpee
    60 DU
    Time: 5.49
    Placing: 31.

    C. Event 3, in remaining time, deadlift 1 RM
    Result: 120 kg
    Placing: 57.

    Total placing in qualification would have been:
    45 + 31 + 57 + 61 + 64 = 258 points = 55/71

    3.Accessory
    A. Reverse hyper 2x15x30 kg

  • Unilateral Leg Day Workout

    3 rounds:
    A1. Reverse squat with dumbbell x 8 side
    A2. Snatch grip one leg deadlift x 8 side
    A3. Farmar walk with one kettlebell 40 m (heavy)

  • Monday Workout

    3-Position Squat Snatch
    5 Sets @ 65%

    1. Power Snatch + Squat Snatch
      1 Complex On the 1:30 x 7 Sets:
      Performed @ 75%

    2. Pausing Snatch Pulls
      5 Sets of 2 at 90%
      Pause 2 Seconds at Knee Level

    3. Back Squat
      6 Reps @ 70%
      4 Reps @ 75%
      2 Reps @ 80%
      6 Reps @ 72%
      4 Reps @ 77%
      2 Reps @ 82%
      6 Reps @ 74%
      4 Reps @ 79%
      2 Reps @ 84%
      All Sets completed On the 2:00

    4. Conditioning
      4 Rounds For Time:
      40 Air Squats
      30 Sit-ups
      20/15 Calorie Assault Bike

  • CFKN nuoret JATKO Workout

    Lämmittely ja mobility

    Käydään läpi, mitä opittu ja mitä tavoitteita ensi kauteen

    Metcon
    Toivetreeni:
    12min amrap / omat lempi liikkeet

    Loppuvenyttelyt ja kiitokset!

  • Perjantai 13.7 Workout

    Midline
    Not For Time:
    1:00 L-Sit Hold
    2:00 D-Ball Hold (100/70)
    :30 Second L-Sit Hold
    1:00 D-Bal Hold (100/70)
    :15 Second L-Sit Hold
    :30s D-Bal Hold (100/70)