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

  • “As long as it takes” Workout

    “As long as it takes” to complete 10 rounds of Cindy + DT + Karen. You can only work during the 60sec period, and you have to rotate.

    60sec ON, 30sec OFF

    1) 10 rounds of “Cindy”
    2) “DT” (5 rounds)
    3) “Karen” (150 wallball)

    Work 60sec, then rest 30sec. You can only do Cindy on the first minute, DT on the second and Karen on the third. When you complete one of the tasks, continue with the two left. But you have to switch after every rest perioid. Finally you have only one task left and you can do it only in 60sec perioids.

    Round of Cindy is

    5 Pull-Up
    10 Push-Up
    15 air Squat

    Round of DT is

    12 deadlift 70/50kg
    9 hang power clean
    6 Jerk

    Karen is 150 Wallball

  • Front rack walking lunge @heavy DB/KBs Strength

    Every 2 min x 6
    10 m front rack walking lunge @heavy DB/KBs
    -yksi setti lisää viime viikkoiseen.

  • Front squat Strength

    Perform set every 2 minutes for 10 minutes (5sets)
    Front squats x 5reps @75% of 1 rm.

  • CFS C2B, PUSH-UP, LUNGE amrap Workout

    5 C2B
    5 PUsH-UP
    10 RUSSIAN LUNGES

    15 min AMRAP

  • Vauhtipunnerrus 3,3,2,1,1 Strength

    Vauhtipunnerrus 3,3,2,1,1

    nousevat painot, tauot 2 min.

    Harjoituksen tarkoituksena on saada nostettua kaikki toistot.

  • For quality Workout

    Choose 1 of the following rep scheme:
    21-15-9 / 15-12-9 / 12-9-6 reps of:
    Ring push ups or Push ups
    Strict Pull ups or ring row
    Box jumps
    This is not for time workout, but keep good speed/quality while going through this workout. Be smart how to split reps on long sets if necessary.

  • Deadlift Strength

    3 deadlifts @90% of last weeks 5 rm.
    Perform set every 2 min for 10 minutes (5sets)

  • Barn Burner Workout

    For time:
    40 Power Cleans @ 52.5/35kg
    30 Thrusters @ 52.5/35kg

    • 10:00 Time Cap

  • Modified "Christine" Workout

    On the min for 20 mins (5 rounds)
    min 1 - rowing x 30seconds (80-90% pace)
    min 2 - deadifts @ bodyweight x 8 reps (scale to 50% of max)
    min 3 - box jumps x 12 reps (60/50cm)
    min 4 - rest
    1 rower per 3 person's .
    You can also use same barbell if its not too big job to change weights.
    1 box per 3 persons.
    This workout shouldnt feel like you are smashed afterwards, but if want to make it more challengin put some extra weight to deadlifts @about 60% of 1 rm and do "high" box jumps so 75/60cm.

  • Advent calendar 2018 - Day 6 Workout

    This was supposed to be in the program on 16th of December but... something went wrong :D

    Pancakes

    Are you struggling with the pancake stretch?

    • If yes, watch the video below and start improving the position with the given instructions.
    • If not, spend five minutes in the pancake stretch. You can just chill in the static position for the whole time or do dynamic stretching by doing 5x15 pancake good mornings with or without weight.