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

  • Clean and Jerk 10x1 Strength

    Clean and Jerk 10×1 @80-90%
    Full squat clean and split jerk. Move up based on feel.

  • Jäykkä kolmonen Strength

    EMOM3 x 5

    Strict Shoulder Press x 3 70-80%

    Jalat jäykkänä! Alas pudottaessa saa niiata mutta työnnössä jalat lukittuna.

  • Nyt meni Burpeisiin Workout

    EMOM for 15 minutes (5 sets):

    Minute 1 – 6 Ring Dips / boxien välissä
    Minute 2 – 7 Toes to Bar /
    Minute 3 – 8 Burpees <3 <3 <3

    Tee Laadulla etenkin Rinkulat ja T2B. Mutta ne Burpeet - Tunteella.

  • 8/7/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    2rds(8)
    10 sl dl
    8 good mornings
    6 plyo
    4 deadlifts

    Metcon/*Rx(19)
    30 deadlifts 165/115-*205/145
    30 burpees over the bar
    20 hang cleans 135/85-185/115
    20 burpees over the bar
    10 snatches 105/65-*135/85
    10 burpees over the bar

    @24:00
    hang clean 4x2 climb, but no pr necessary(12)

    @36:00
    800m run/1000m row/50 cal airdyne

    @42:00
    Finisher
    30 t raise
    30 big arm circles
    60 rtw
    1 min s/a para stretch
    2 min hamstring stretch

  • 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