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

  • VKO48 Treeni 3 Workout

    60min PK-vauhtinen soutu / pyörä

    *kolmen minuutin välein voimisteluharjoittelua vuorokierroksin
    A) Kippi / Kippileuka x 5-10 toistoa + 10 istumaannousua lisäpainolla
    B) Käsilläseisonnassa tai lankussa painonsiirto / shoulder tap x 20 + 20 heel touches

  • Hspu: Tungt Workout

    Tempo HSPU
    Version 1: 5x5@ 30A1 (kick up)
    Version 2: 5x5@ deficit 50A1(kick up)
    Version 3: 5x5@ 30A1 (kipping eller partner)
    Version 4: 10x2 alt 20x1 strict HSPU
    Använd kudde om ni inte klarar av att hålla emot på nervägen och får ont i nacke/huvud.

  • 25.3.2021 Workout

    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • Saturday Midbody Workout

    Midbody Strenght
    3-4 sets
    3-5 strict ttb
    6-10 v-ups
    12-16 weighted russian twists @10-15/15-20kg
    rest 2-3 min bwn sets

  • Saturday Cool down Workout

    2-3 min light cardio
    1+1 min hip flexor strech
    1+1 min quad strech
    1+1 min leg across body strech

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    15min amrap
    2 tai 3 hengen tiimissä: "I go you go"
    5 rengassoutua
    7 punnerrusta
    12 kyykkyä

    Loppuun Coretabata:
    8x20/10
    Vinot vatsat
    Jalkojen nosto roikkuen

    Venyttelyt

  • Conditioning Workout

    In teams of 2 complete each task, rest 3', sequence is free (YGIG style) 

    2000m <a href='/journal/movements/801'>row</a> 

150 <a href='/journal/movements/1069'>DU</a> / 300 SU each 

100 syncro KB USA swing @ 24/16kg

50 devil press  @ 2x22.5/15kg

    After max rest
    1x AMRAP UB dbl DB thruster

  • Warm up Workout

  • 3-13-17 Workout

    Strength
    Posterior
    5-5-3-3-3-1-1-1-1-
    Close Grip Bench Press

    Metcon
    Open 17.3
    Prior to 8:00, complete:
    3 rounds of:
    6 jumping chin-over-bar pull-ups
    6 squat snatches, 45/35 lb.
    Then, 3 rounds of:
    7 jumping chin-over-bar pull-ups
    5 squat snatches, 75/55 lb.
    *Prior to 12:00, complete 3 rounds of:
    8 jumping chin-over-bar pull-ups
    4 squat snatches, 95/65 lb.
    *Prior to 16:00, complete 3 rounds of:
    9 jumping chin-over-bar pull-ups
    3 squat snatches, 115/75 lb.
    *Prior to 20:00, complete 3 rounds of:
    10 jumping chin-over-bar pull-ups
    2 squat snatches, 135/95 lb.
    Prior to 24:00, complete 3 rounds of:
    11 jumping chin-over-bar pull-ups
    1 squat snatch, 155/105 lb.

    *If all reps are completed, time cap extends by 4 minutes.

    Note: Squat snatches or power snatches with overhead squats permitted.

  • FUNCTIONAL 28.7.2021 Workout

    3 rounds:
    10 ring row (tempo 2020)
    20-30s. active hang
    -rest 1 min between rounds-

    3 rounds:
    10 push up
    10 one leg V-up
    -rest 1 min between rounds-