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

  • Pull up 1 RM Strength

    Pull up 3 x 1

  • CF JKL masters, strength 9.6.2024 Strength

    In 20 minutes build 1 RM

  • Pulling Strenght (DELOAD) Strength

    4 Sets:
    3 Weighted Pull-up
    - Rest as needed btw sets

    5 sets:
    1-3 BMU
    - Rest as needed btw sets

  • 26.11.2024 BasicWod Workout

    EMOM 12

    Odd : 8 Wallball + 5 Push-Ups
    Even : 12 Box Jumps

  • WOD 25/11/24 Workout

  • WOD 22/11/24 Workout

  • EasyWOD 25.11.2024 Workout

    Voima
    E3MOM, 3rds
    Wall Ball x10
    - normaalia painavampi pallo

    WOD
    PariWOD: You go, I go
    Amrap 14min
    14 slamball
    14 squat to WB
    14 WB push press
    14cal row

  • OPTIONAL SNATCH TECHNIQUE Strength

    4sets:

    3-2-2-1 OHS (2s pause)

    E75s/ oe E90s

  • OPTIONAL JERK TECHNIQUE Workout

    5-6sets:

    2 push press + 3 jerk

    EMOM / or e75s

  • 11.10.2024 Warmup Workout

    Perform the following on BikeErg with a running clock :

    @ 0:00 – 3:00: Easy (RPE 2)
    @ 3:00 – 5:00: Pick the pace up a little (RPE 3)
    @ 5:00 – 6:00: A little faster (RPE 4)
    @ 6:00 – 7:00: Even faster (RPE 6)
    @ 7:00 – 8:00: Ease off and recover (RPE 3)
    @ 8:00 – 8:30: Hard effort (RPE 7)
    @ 8:30 – 9:00: Ease off and recover (RPE 3)
    @ 9:00 – 9:30: Even harder effort (RPE 8)
    @ 9:30 – 10:30: Ease off and recover (RPE 3)
    @ 10:30 – 11:00: Hardest effort (RPE 9)
    @ 11:00 – 13:00: Ease off and recover (RPE 3)
    @ 13:00 – 13:30: A little faster (RPE 4)
    @ 13:30 – 14:00: Just a little faster (RPE 5)
    After you’ve completed the warm-up, get off the bike and walk around for 3-minutes to get ready