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

  • Warm up Workout

    • 3min. Row/Bike/Run

    • 1 rnd:
      6 Walk out + Push up
      6 Up/down dog
      6+6 Spider lunge w/ twist
      6+6 Scale w/ stretch

    • 2 rds:
      30s. Row
      6-8 Wallball
      6-8 DB snatch
      6-8 T2B

    • Mobility...

  • 10.4.2021 CF Workout

    Snatch

    1 x 3 x 55%, 1 x 3 x 60%, 1 x 3 x 65%, 1 x 2 x 70%, 1 x 75%, 1 x 80%,
    1 x 85%

    Clean & Jerk

    3 x (1+1) x 55%, 3 x (1+1) x 60%, 3 x (1+1) x 65%, 2 x (1+1) x 70%, 1 + 1 x 75%, 1+1 x 80%

    Back Squat

    2 x 6 x 60%, 1 x 6 x 65%, 2 x 4 x 70%

    Block Snatch Pull (mid tight)

    3 x 5 x 90%

  • Conditioning Workout

    10 Rounds For Time:
    5 Power Cleans 60/42kg
    10 Push Ups
    20 Lunge Steps
    30 DU

  • Front Squat + Jerk Workout

    Build to days heavy:
    3 Front Squats + 1 Jerk
    - Barbell from ground
    - 1st rep can be Squat Clean
    - Rest as needed

  • Fredag 9/4 2021 Workout

    3 rft:
    50/35 cal row
    35 Wall balls
    20 Burpees
    3min rest between rounds

  • 30-25-20 toistot Workout

    30-25-20 toistoa
    Pohjenousu
    30-25-20 toistoa
    Kuperakivi

  • Strength Workout

    Turkish Get UP practice (15 mins )
    - build up to a heave double / side without putting the KB down

  • "Rugrats Gone Wild" Workout

    15min AMRAP
    12 Broad Jumps (vauhditon pituushyppy)
    15 Squats
    200m Run

    For the Squats, hold a household item like a bear-hug or in the front rack position (optional)

  • Thursday Optional Cardio or Rest Day Workout

    RUN
    Warm Up
    2 rounds
    25 jumping jacks
    10 alt leg bodyweight rdl
    20 mountain climbers
    5 push up to downdog and streching your calfs/achilles on each rep
    :20-30 Hip flexor / side streching

    RUN
    5 sets
    600m moderate run / 2.5-3 min moderate run
    400m easy run / 2-2.5 min easy run
    1 min walk bwn

    Cool down
    2-3 min walking
    10-15 bodyweight rdl/good mornings
    10-15 hip circles
    10-15 arm circles forward/backwards

  • 7.4.2021 CF Workout

    3 - position clean (High hang - hang - floor)

    2 x (1+1+1) x 60%, 2 x (1+1+1) x 65%

    Power jerk + Jerk (Rig or Blocks)

    2 x (1 + 2 ) x 60%, 2 x (1+2) x 65%

    Clean Deadlif

    4 x 5 x 90%

    Front Squat

    2 x 6 x 60%, 1 x 5 x 65%, 1 x 3 x 70%