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

  • Raaka rinnalle veto, 5x3 Strength

    5 sets of 3

  • Muscle & Power, AV2 Strength

    Hip thrust 4x12 reps

  • Muscle & Power, YV2 Strength

    Bent over barbell row, find controlled 6 rep max

  • Running + JG + squats Strength

    Morning: 60 min
    A. Running warm up for 25 min
    B. Main set
    6 x 400 m @ 1:35, 90 s rest between 400's
    Times: 1.35, 1.34, 1.35, 1.35, 1.35, 1.34
    -Into-
    12 x 200 m @ 0:46, 60 s rest between 200's
    Times: 46 45 46 46 45 46 / 46 46 45 45 45 44 s.

    Evening: 150 min
    Warm up EMOM12 + 5 x 2 m HSW
    1.Own skill
    A. BMU practice for 20
    - 7 x 3 + 1 = 22 BMU

    2.Strength
    A. Back squat 5 x 6 @ 70% - 95 kg x 0.7 = 66.5 kg
    5 x 6 x 67.5 kg
    - 3+3 Skater jumps after each set
    - Rest as needed

    B. 3 sets:
    - 15+15 s Single leg Sorenson hold
    - 10 Double KB Front rack Box step up - 12 16 16 kg
    - 60 s Heavy plank hold between boxes - 16 16 16 kg

    3.JG PP 10.9.2018
    A. Turkish Get-up 5 x 5, 60 s rest between sets. Same weight across - 12 kg

    B. Hanging
    - Accumulate 90 s of pronated passive hang
    - Accumulate 90 s of supinated passive hang
    - Accumulate 60 s of narrow grip pronated passive hang
    - Accumulate 60 s of narrow grip supinated passive hang

    C. Pressing
    Accumulate 4 minutes of front support walks

    D. Plank hold - not done

  • Superkids 10-13v WOD Workout

    9 min AMRAP

    5 burpee leukaa
    9 etunojapunnerrusta
    12 käsipainotempausta vuorokäsin, 25lbs

  • On Fridays ... we run!! Workout

    Friday 16th June 2017

    3 x 500m (moderate)
    50s rest between each
    Rest 4 mins
    5 x 100m (fast)
    20s rest between each
    Rest 4 mins
    3 x 400m (moderate)
    40s rest between each
    Rest 4 mins
    5 x 100m (fast)
    20s rest between sets
    Rest 4 mins
    3 x 300m (moderate)
    30s between sets

  • Happy.. Ending Workout

    5 kierrosta

    15 etuheilautusta 24/20kg kb
    15 knees to elbows tai jos ei ole tankoa niin muu vatsalihasliike.
    15 sumo deadlift high pull 24/20kg kb
    15 abmat sit ups
    15 frontsquats 24/20kg kb

    Happy ending : 200 weighted walking lunges

  • Rakkaudella Karjalasta 19 laji 4 Workout

    For time

    12-9-6
    *Thruster 40/30 kg
    *Bar over burpee

    12-9-6
    *Thruster 40/30 kg
    *Pull up

    Leaderboard

  • 9.11.2019 CF Workout

    Tempaus + Snatch Balance + Valakyykky
    1+1+1RM + 1+1+1x90%x2

    Rive + RaTy + työntö

    1+1+1 RM + 1+1+1x90%x2

    Etukyykky 3RM + 2x3x90% kolmosen maksimista

    Accessory:

    Yhdenkäden valakyykky 3x15+15
    Lisapainolankku 3 x 60sek

  • Superkids 7-9 v Taito Workout

    -Harjoitellaan

    Kyykky, etukyykky, rengassoutu

    ne jotka osaa voi tehdä

    5 x 5 etukyykkyä