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

  • Dallas 5 Workout

    Sankaritreeni Dallas 5

    5 min.
    Yleisliike

    lepo 1 min

    5 min.
    7 maastaveto, paino maks. M70kg ja N48kg
    7 boxihyppy 60/50 cm

    lepo 1 min

    5 min.
    Turkkilainen ylösnousu käsipainolla, maks. 18 kg

    lepo 1 min

    5 min.
    7 Tempaus, paino maks. M35kg ja N25kg
    7 Etunojapunnerrus

    lepo 1 min

    5 min.
    Soutu, maksimi kalorit

    kesto 29 min

  • WOD Workout

    "Del "
    25 Burpee
    400 medball Run
    25 medball Pull up
    400 medball Run
    25 HSPU
    400 medball Run
    25 CTB
    400 medball Run
    25 Burpee
    Tc 30'

  • Intervals Workout

    Intervals

    Alpha+Beta x 3, 3 min rests

    Alpha:
    15 box jumps
    500 m row

    • 3 min rest

    Beta:
    25 KB-swings 24/16 kg (cap 1 min)
    400 m run

    • 3 min rest

  • 30.7.2018 CF Workout

    Tempaus, stopilla polvella + puolessa reidessä

    70 x 2
    75 x 2
    80 x 2
    75 x 2
    80 x 2
    85 x 1
    80 x 2
    85 x 1
    90 x 1

    korkea te veto + raakatempaus

    1+1@60-70 x 6

    Te otteella raakatyöntö 4x3@80% (tempaus)

  • Partner WOD Workout

    Partner WOD
    3 Rounds of:
    20 Hang Power Cleans 60/40kg
    50 Double Unders
    20 Shoulder to Overhead 60/40kg
    50 Double Unders

    rest 3min

    2 Rounds of:
    30 Toes-to-bar
    25 Handstand Pushups
    20 Front Squats 60/40kg

    rest 3min

    21-15-9 of:
    Deadlifts 100/70kg
    Bar Facing Burpees.
    Then immediately into a finnisher of 800m Running together

  • Tuplanaruhyppyjä ja juoksua Workout

    10 intervallia:

    20 tuplanaruhyppyä tai 40 yksittäistä
    200 m juoksua
    tauko 1 min

  • 3 kierrosta 2 liikettä Workout

    3 kierrosta

    20 hauiskääntö tangolla
    12 vipunosto takaolkapäille

  • Liikeparit Workout

    8 OHS
    15 ringdips
    x 3

    8 backsquat (heavy)
    20 pushups
    x 3

    12 pistol squats
    15 barbell rollout
    x 3

    Result: quality!

  • Muscle & Power Strength

    Find your todays max for

    Tempo Front Squat + 1 Front Squat

    Then 6 x 2 @ same weight

  • Narrow grip bench press Strength

    Start with an empty barbell with reps of 15. Add weight (M:5-10kg, W:~5kg). Continue doing 15 until it gets heavy, but don't fail. Continue with 8 reps and build up to days max.
    - Rest 60-90sec between sets