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

  • COOL DOWN Workout

    5min easy aerobic activity

    Perfect Stretch video

  • Optional accessory Workout

    Optional Accessory

    STRENGTH

    2-3 rounds, rest as needed

    1) 5+5 KB Lunge Snatch
    2) 1-2 Skin the Cat
    3) 60-90sec Plank Hold Variations

    RPE 3 to 3+

  • Strength Strength

    Front Squat
    5-4-3-2-1+. Rest 2:00
    - Goal: Build to a heavy 1+ (AMRAP) set. 1-3 reps with a heavy load, not necessarily a max. Exceed weight or reps on AMRAP set from two weeks ago.
    - Option: 6 x 4 at the same weight, focusing on technique.

  • Conditioning Workout

    This is class program.

    30min of steady 60-70% HR

    1 - 10min
    10 Burpee
    30m Mixed carry
    10 T2B

    10 - 20min
    20/15 Cal Row
    10 Box jump over
    7 Hand release push up
    15s Ring row hold

    20 - 30min
    30 DU
    15m Walking lunge DBL DB AHAP
    2 Wall climb
    10s hold at top

  • 200221 Lauantai B Workout

    4x 1min on / 30s rest:
    Row
    Rest
    4x 1min on / 30s rest:
    Burpee

  • Juoksuohjelma, viikko 10, harjoitus 2 Workout

    Skaalattu
    45-60min Kevyt
    - Kevyttä, tauotonta liikkumista (kävely, hölkkä, hiihto yms.)
    - Kontrolliksi: 55-70% syke maksimista tai PPPP
    Kuntoilija
    45-75min Kevyt
    - Kevyttä, tauotonta liikkumista (kävely, hölkkä, hiihto yms.)
    - Kontrolliksi: 55-70% syke maksimista tai PPPP
    Pro
    60-90min Kevyt
    - Kevyttä, tauotonta liikkumista (kävely, hölkkä, hiihto yms.)
    - Kontrolliksi: 55-70% syke maksimista tai PPPP

  • Conditioning Workout

    20s. each movement 3 rounds, rest 20s. b/w exercises.
    Wall Facing HS Hold
    light DBL DB Z press
    Seal walk

    EMOM 12
    Work for FULL 40 sec, rest for 20 sec.
    - Pick a number and stick to it.
    - Every round must have same reps.
    - Rather do RX movement and less reps than scale to something easier.
    1) 1-arm DB Thruster
    2) HS walk -> plate to plate walk on the wall
    3) Burpee high Box jump over 30/24"
    4) rest

  • Bike conditioning Workout

    5x3 min @ 105% at your 3 min watt ave.

    1:1 rest

  • CF Seppä - Team WOD 20.2 Workout

    Teams of 2/3
    7 minutes as far as possible
    Kettlebell hell
    12 Deadlift
    10 Goblet squat
    8 Kbs
    6 Snatch
    4 Reverse lunge
    2 Stoh
    All movements must be done unbroken.
    You go, I go. Go as heavy as possible.
    Weights are 6/8/12/16/20/24
    -3 Min rest-
    7 minutes as far as possible
    Dumbbell hell
    2 Devils press
    4 Squats
    6 Stoh
    8 Hang power cleans
    10M walking lunge
    One dumbbell. Must be done unbroken.
    Weights are 7,5/10/12,5/15/17,5/20/22,5/20
    -3 Min rest-
    7 minutes as far as possible
    Barbell hell
    12 Deadlift
    10 Hang power
    8 Front squats
    6 Reverse lunge
    4 Clusters
    2 Stoh
    15/20/25/27,5/30/32,5/35
    20/25/30/35/40/45/50

  • Deadlift Workout

    3 x 6 V1-2/R3
    Tempo 2-1-X-1 (2s alas-1s pysäytys alhaalla-terävästi ylös-1s ylhäällä)
    Tanko korotettuna polven alta.