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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

  • Bench Press Strength

    6x6 Bench Press @75-80%
    - Rest 2-3min btw sets.

  • Clean complex Strength

    E75s x12:
    Clean pull + squat clean + front squat

  • Chin-up method Antikainen wk1 Strength

    Weighted Chin-up 4x4x75%

  • Viikko 9 / Treeni 1 / Openeiden kolmas viikko Workout

    Warm up

    Mobility and 3 rounds
    1 min row
    20 cossack squats
    10 medball jump squats/cleans
    :10-20s ring support hold

    Strenght
    Back squat 4x8 reps @57-62-67-71%
    rest 2-2.5 min
    Front Squat 3-4x5reps @60,65 and 1-2x70%
    rest 2 min

    Metcon
    1000-800-600-400-200m @start +3 sec on 2km pr pace and increase pace each round
    rest 50% of time you used for rowing

    Accessory Work
    3x15/15 bulgarian split squat
    3x12/12 kb row
    3x1:00 front plank + 15/15 side plank hip touches
    rest as needed bwn sets.

    Optional Extra
    20-30 min light pace @55-65% of max HR easy pace cardio

  • Morning Intervals Workout

    3x
    9min On/2min OFF

    A) Row
    B) SkiErg
    C) BikeErg

    *Run 6x15m after every 30 Calories

  • Ma 10.4.2023 kisa: pääliikkeet Strength

    Kyykky 2x95%

    Penkki 2x2x60%

    Maastaveto 2x2x60%

  • CF Mayhem WORKOUT Workout

    Warm Up/Total Session Time
    Estimated Total Session Time:
    1 Hour-1 Hour 15 Minutes (Warm-Up Included)

    3 Rounds:
    1:30 Air Bike
    20 Deadbugs
    10 Deadlifts
    *Ascend in weight each round.

    No Scrubs
    3 sets
    20/15 Calorie Air Bike
    30 GHD Sit Ups
    20/15 Calorie Air Bike
    30 Deadlifts (225/155)
    20/15 Calorie Air Bike
    30 Toes to bar
    -Rest 5:00 Between Sets-

    Scoring: Time

    Athletes Notes

    TARGET SCORE
    Target Time each set: 8-10 minutes

    Time Cap each set: 12 minutes

    STIMULUS
    This is a great chipper workout where you fight to maintain pace. Grind on the bike and big sets of the movements is the goal.
    WORKOUT STRATEGY & FLOW
    Bike should be at a moderate pace. Don’t blow up early and fight to finish sub 90 secs.

    GHD’s should be done non-stop. Throw the arms and squeeze the hips simultaneously to launch the body up.

    Deadlift weight should be moderate and sets should be done in at least sets of 10. Make sure your turn around is fast on the bar (don’t rest longer than you work).

    T2B will be tough being the last movement. At this point it’s damage control. Goal is 2-3 sets. If the body is spent then sets of 5-6 reps and keep moving.

    SCALING
    The Scaling aim is to keep big sets and finish in the given target time frame.

    Scale to finish near the target score:

    3 sets
    15/12 Cal Air Bike
    20 GHD sit ups
    15/12 Cal Air Bike
    30 Deadlifts (185/125)
    15/12 Cal Air Bike
    20 Toes to bar
    -Rest 5:00 Between Sets-

  • Morning Intervals Workout

    3 Rounds

    2min BikeErg
    1min Shuttle Run
    2min SkiErg
    1min Shuttle Run
    2min Echo Bike
    1min Shuttle Run
    2min Row

    1min rest between rounds

  • Midline Workout

    6x15 second hanging L-sit
    rest 1 min between efforts

  • Alkavalla min 40 min ajan Workout

    Alkavalla min 40 min ajan

    1. Naruhyppy 20-30 tupla tai 30-40 yksittäinen
    2. Farmari kävely 60m
    3. Laite 9/12 kaloria
    4. Istumaannousu 10-15