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

  • NBT C&J Strength

    Find heavyish C&J in 12-15min

  • CFPORVOO WOD 23.2.2021 Workout

    20 kb swings 24kg/16kg
    1 push ups
    19 swings
    2 push ups
    18 swings
    3 push ups
    .
    .
    .
    .
    .
    1 swing
    20 push ups
    time cap 22 min

  • Optional accessory Workout

    Optional Accessory

    STRENGTH

    3 sets, rest as needed between

    10+10 Single Arm Lateral Raise

    RPE 4

  • WARM-UP Workout

    WARM UP
    5min Row/Airbike/Bike/Ski

    Then 3 rounds:
    5 Medball Clean
    5 Wallball
    10-20 Mountain Climber
    5 TTB

    Perfect Stretch video and/or Snatch Drills video

  • Optional Accessory GYMNASTICS by Erik Niemi Workout

    Banded lat pulldown, 3 x 5-10 video
    -hollow position on the ground, feet away from rig
    -pull PVC pipe from overhead down to hips

    Jumping bar MU, 3 x 5-10 video
    -with a low bar or standing on box
    -start from arch position with arms straight
    -try to go around the bar and pull down with arms straight before the turnover

    Banded straight arm kipping, 3 x 5-10 video
    -tight arch position
    -raise toes
    -hollow position & open hips slightly
    -pull down with straight arms

    Jump to bar & attempt MU, practice for 5-10 min video
    -jump to bar in with toes in front (pike)
    -tight arch in end of swing
    -raise toes
    -open hips to hollow/neutral position
    -pull down with straight arms attempt MU!

    ADVANCED

    Slow lower to hollow x 5 video
    -tuck 1 leg straight both legs straight arms overhead
    -with PVC pipe

    Banded lat pulldown, 3 x 5-10 video
    -hollow position on the ground, feet away from rig
    -pull PVC pipe from overhead down to hips

    Straight arm kipping, 3 x 5-10 video
    -tight arch position
    -raise toes
    -hollow position & open hips slightly
    -pull down with straight arms

    Jump to bar & MU, practice for 5-10 min video
    -jump to bar in with toes in front (pike)
    -tight arch in end of swing
    -raise toes
    -open hips to hollow/neutral position
    -pull down with straight arms MU
    -try to get in a high catch position
    -multiple reps

  • 10K ROW Workout

    10K Row for fun

  • Row & Bike for 40 min Workout

    Row & Bike for 40 min

    EMOM 40 min (10 rounds total)
    1) Calorie Air Bike
    2) Calorie Row
    3) Calorie Bike Erg
    4) REST

    Cals:
    RX: 15/12 cals
    Scaled: 12/9 cals

    *Score the calorie you used for each movement.

  • 3 kierrosta Workout

    3 kierrosta

    6-10 etunojapunnerrus, tempo 2020
    10-12 tankosoutu, tempo 3000
    1min tauko liikkeiden välissä

  • 3rds Workout

    40 x Reverse Lunge steps
    30 x Sit ups
    20 x Push ups
    10 x Bar MU

  • Optional Bike Erg Workout

    Wu:
    10min

    Bike Erg test!
    20min max distance

    • Tulos on metrit, jotka poljit 20min aikana. Kommenttikenttään avg vauhti sekä fiilikset.
    • Tämä on perusohjelmointiin extratreeni, jos koet tarvetta kehittää kestävyyskuntoa enemmän.
    • Tämä treeni tulee tänä vuonna uudestaan, joten ota tämä lähtötaso testinä. Ei muuta kuin haastamaan itseä!