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

  • HOME WOD 20 Workout

    WARM UP
    10 Min cardio warm up.

    STRENGTH/SKILL
    Friday pumpin !

    EMOM 35min

    1. 10 bicep curls
    2. 20 glute bridges
    3. 15 Delt fliys ( change front - side - rear delt flys)
    4. 20 calf raises
    5. 20 floor press

    Yea baby....!

    COOL DOWN
    10 min calm relaxed breathing. Lie flat on back. then stretch calfs and biceps and chest. foam roll whole body.

  • Wednesday Warm up Workout

    Warm up
    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon

    Then with miniband (dont use too strong one)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    then we do 2-3 sets of
    :15 Active Bar Hang
    5 Scap pull ups + 4 kip to swings + 3 strict/jumping pull ups
    :15 Ring Support Hold
    5 inch worm with push up

  • 20.7.2021 Workout

    EILINEN tai

    esim.
    - matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • Толчок швунгом Strength

    6*3 толч со ст 60% лучше швунг

  • 7.5.2021 CF Workout

    RestDay!

  • Bar Muscle-up Conditioning Workout

    For Time:
    45m Sled Push
    15 BMU
    45m Sled Push
    10 BMU
    15m Sled Push
    5 BMU

    Sled Weight: 48 / 36kg

  • WOD 29/09/22 Workout

  • 27.7.2021 Workout

    EILINEN tai

    esim.
    - matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • Saturday Warm up Workout

    3 rounds
    1 min : air bike, increase pace each time a bit
    10 dynamic squat strech / 10 wb goblet squat / 10 wb shots
    10 db snatches @ starting light weight and building to wod start weight
    5+5 squat strech
    :20 single arm db oh hold
    1+1 db tgu

  • 5.1.2021 Workout

    EILINEN / LEPO / 60 min PK-LENKKI