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

  • 090422 Lauantai Workout

    DELOAD WEEK

    Partner workout

    20min AMRAP
    20 sit-up (synchronized)
    40 pull-up (split)
    20 squat (synchronized)
    40 cal row (split)
    20 burpee (synchronized)
    40 box jump (split)

  • 160422 Lauantai Workout

    On the minute for 20min
    1. 15-20 wall ball 20/14
    2. Chest to bar pull-up / jumping ctb
    3. Shuttle run
    4. Rest

  • EXTRA-STRENGTH (open gym) Workout

    Warm up

    1. Easy row 4-6min

    2. 3 rounds:
      3 inchworm + stretches
      8 squat
      8 side squat

    3. 8-6-4-2 front squat (work up to around 80% 1RM)

    Workout

    A) Front squat 5x3 @81-85% 1RM
    Rest 3min

    B) Pull-up 5/3/3/3
    Rest 2,5min between the sets

    *Tämä on neljän viikon progressio, jossa jokaisella viikolla etsitään leuanvedossa toistomaksimi ja tämän jälkeen suoritetaan samalla painolla / skaalauksella kolme sarjaa.

    Etsi päivän raskas 5x leuanveto. Voit käyttää lisäpainoa, tehdä kehonpainolla tai käyttää apuna eri vahvuisia kuminauhoja. Suorita tämän jälkeen samalla painolla / skaalauksella 3x3.

    C) Accessory
    3 rounds for quality
    10-12 push-up (deficit if needed)
    12-15 banded straight arm pull-down
    8/side bulgarian split squat

  • 230722 Lauantai Workout

    Partner workout

    For time
    100 sit-up
    80 cal row
    60 box jump 60/50
    40 push-up
    20 devil's press 22,5/15
    40 push-up
    60 box jump 60/50
    80 cal row
    100 sit-up

    Share repetitions with partner

  • 300722 Lauantai Workout

    DELOAD WEEK

    Ulko-wod (partner workout)

    30min AMRAP
    400m run
    15 DB thruster @2x15/10kg

    You go / I go full rounds. Alternate between DB
    snatch and thruster every other round.

  • 13.10.2024 EasyWod Workout

    Row max. calories in 1 minute

  • Power Snatch Strength

    EMOM 6:
    1 Power Snatch @75-80%

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    8-12 cyclist squat (slow tempo)
    10+10 Db row
    45-90s plank hold

  • CF JKL masters, metcon Workout

    4 min EMOM x 3 sets (30 s on / 30 s off)
    A. T2B
    B. alternating DB snatch
    C. double unders
    D. pull ups
    3 min rest between emoms

  • 12.10.2024 L-Sit Workout

    ** L-sit hold**

    AMRAP 2

    • Set between 2 parallettes or stacks of plates. The legs don’t have to be perfectly straight but do need to be kept off the ground for time to accumulate.