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

  • Painonnosto-treeni Strength

    Tempaus kyykkyyn lantiolta (power-asennosta):
    3 toistoa joka sarjassa, nouseva paino
    @40, 50, 60, 65, 70

  • 5.3.2020 CF Workout

    Eilinen/Lepo

  • Ninjat 14-16v Voima Strength

    Pystypunnerrus, 1 RM

  • Gymnastics + strength Strength

    135 min
    WU 15 min
    1.GS
    A. BMU 5 min
    - 5 x 1 reps

    A. HSW 10 min
    - 8 m.

    B. MU 40 min
    - Skill drills
    - MU 10 x 1 reps

    C. Strict HSPU Strength work:
    4 sets:
    Tough effort Pike Box HSPU (RiR 2)
    Max effort Bottom of HSPU hold (2 cm off floor)
    9+10 s., 9+9 s., 8+8 s., 8+6 s.
    - Rest as needed, then after 4 sets -

    D. DB Z-Press 3 x 5 (Heavy!)
    - Rest 90 s between sets-
    - 20 20 20 lbs

    2.Strength
    A. Bench press 5 RM
    - Max 2 sets

    B. Bench press
    5 x 3 @ 5 RM weight
    - Rest as needed-

    C. 4 sets:
    - Strict pull up 4 x Tough effort (RiR 2-3, myötäote)
    - 10 8 7 7 reps
    - Hanging leg raise on Wall bars 4 x Tough effort (RiR 2-3)
    - 8 8 7 7 reps
    - Rest 90 s. between sets-

  • Metcon Workout

    • For Time:
    BB Thrusters (60/40Kg) 15 reps
    Ring Muscle Ups 7 reps
    BB Thrusters (60/40Kg) 10 reps
    Ring Muscle Ups 5 reps
    BB Thrusters (60/40Kg) 5 reps
    Ring Muscle Ups 3 reps

  • Workout for Roman (Jeonghyeon) Workout

    Day 1
    1. Push-ups x 15
    2. Crunch x 22
    3. modified plank 70s
    4. Mt climber x 25
    5. bicycle crunch x 22
    6. burpee test x 14

    Repeat these exercises 3 times, 30s breaks between each exercise.

    Day 2
    1. Push-ups x 16

    1. Crunch x 25

    2. Modified plank 70s

    3. Mt climber x 25

    4. Bicycle crunch x 24

    5. Burpee test x 16

    Repeating 3 times, 30s rest after each exercise

    Day 3
    1. Front lunge x 18
    2. Jumping lunge x 16
    3. Jumping squat x 20
    4. Burpee x 20
    5. Mt climber x 28
    6. Plank 80s

    Repeating 2 times , 30s rest after each exercise

  • Thruster Strength

    On the 2:00 x6
    3 Thrusters (from the ground)

    • Sets 1-3: 60% / 64% / 68%
    • Sets 4-6: Build to a heavy sets of 3.

  • Lördag 10/8 2019 Workout

    Partner Wod
    8rft, alternate full rounds
    7 Deadlifts 120/80kg
    200m run
    7 strict pull ups

  • Superkids 10-13 taito Workout

    Käsilläseisonta

    Kärrynpyörät, pidot
    Käsilläseisontapunnerrustekniikka
    Perhosleukatekniikka

  • 10-9-8-7-6-5-4-3-2-1 Workout

    Bench Press BW
    Strict Pull Up (10/5kg west)
    Clean 0.75 BW