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

  • Tiistai 28.3.23. BASIC Workout

    Warm Up
    2 rounds
    1.5 min cardio machine
    10+10 suitcase deadlifts
    20 heel overs kb/db
    20 cossack squats

    Strenght
    Sumo Deadllifts 4x8-12 reps @mod/heavy weights.
    rest 2-2.5 min bwn sets

    Metcon
    Emom 8
    odd:Weighted Box Step Overs x 8-12 reps
    even : DB Snatch x 8-12 reps
    rest 2 min
    Emom 8
    odd: Ring Row 12-16 reps
    even : Burpees x 8-12 reps

  • Snatch & Clean Workout

    Every 2 min for 5 times: 1 snatch pull + 1 power snatch + 2 snatch.

    Rest 3 min.

    Every 2 min fo 5 time: 1 clean pull + 1 power clean + 1 clean + 1 jerk

  • Monday HOME workout 3.1.2022. Workout

    WARM UP
    2 ROUNDS
    20 shoulder taps on push up plank
    10 TEMPO AIR SQUATS (2:0.2.0)
    5 TEMPO PUSH UPS (2:0:2:0) (VOI OTTAA POLVILTAAN LÄMPÄSSÄ MYÖS)
    5+5 SINGLE LEG HIP BRIDGE
    5 PIKE PUSH UPS

    then 2 sets of static hold on each position 10-20 sec on each position
    squat hold, push up hold on top/bottom, split lunge holds R/L and superman hold

    MAIN WORKOUT
    tempo weight vest / (reppuun painoa) / body weight training. try to keep tempo something like 2.0.2.0 (2s alas, 2s ylös, lihas töissä)
    Voit tehdä kiertoharjoitteena 4 KIERROSTA leväten 30-60sec liikkeiden välissä tai sit 4 SETTIÄ yhtä liikettä ensin ja sit lepo 1-2 min välissä.

    Air Squat x 10-15
    Push up x 6-12
    Bulgarian split squat x 6-12 per side
    handstand push up ( box hspu) Strict ones. x 6-12

    Metcon
    Every min for 20 minutes
    Odd : 10-15 kb swings / snatches if have only lighter kb/db
    Even : DB/KB facing burpees / lateral burpees x 6-10 reps

    Cool down
    glute and quad streching
    pec and tricep streching

  • Saturday Warm up Workout

    Warm Up
    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then with rower :
    1:00 easy -> :30 Moderate
    1:00 easy -> :30 Moderate / Fast
    1:00 easy -> :30 Fast

    rest and strech overall and then im sorry but stamina metcon is coming

  • 7.5.2021 CF Workout

    RestDay!

  • Strict pull up Workout

    Max.
    20,9,7

    2min tauot

  • Back squat Strength

    Back squat 5x3

  • Conditioning Workout

    AMRAP 20:
    50cal Row
    40 Abmat Butterfly Sit-ups
    30 Pull-ups
    20 DB Snatches 20/15kg
    10 Burpee Box Jump Overs 60/50cm

  • Wednesday HOME WORKOUT 5.1.2022. Workout

    Warm Up
    3 rounds
    :30 single unders / jumping jacks
    10 air squats
    30 flutter kicks
    :30 HS / Wall Walk Hold

    then test workout movements and perform 30-40% of reps once

    Metcon
    4 sets
    45 double unders /line hops or 10-15 box over jumps
    20-30 single arm db/kb thrusters (split anyway you like)
    20-30 alt leg v-ups
    45 double unders / line hops or 10-15 box over jumps
    rest 1:1 bwn sets
    box over jump liikkeesen käy mikä vaan "este" minkä yli hyppäät puolelta toiselle.

    Accessory Work
    3 sets
    10+10 windmills or side plank dips
    20 cossack squats (each side, controlled movement)
    :15-25 side plank hold / upper leg on bench / lower leg off the ground eli samalla nivusille pitoa.
    rest 1-2 min bwn sets

  • 5.1.2021 Workout

    EILINEN / LEPO / 60 min PK-LENKKI