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

  • Muscle & Power, CORE Workout

    EMOM for 4 rounds:
    1) 20 Gorilla rows
    2) 14 DB deadlifts
    3) 8 Ring rows
    4) Rest

  • Circuit - Maanantai Workout

    LÄMMITTELY

    2 Kierrosta, :40s töitä / :20s lepo
    1) Karhunhalauskyykky kuntopallolla
    2) Aussileuanveto/Leuanveto
    3) Burpee boxin yli askellus tai hyppy
    4) Istumaannousu
    5) Askelkyykky
    6) 1-Käden käsipainotempaus vuorokäsin
    7) Naruhyppy

    KIERTOHARJOITUS
    3 Kierrosta, 1:00 min töitä / :20s lepo
    1) Karhunhalauskyykky kuntopallolla
    2) Aussileuanveto/Leuanveto
    3) Burpee boxin yli askellus tai hyppy
    4) Istumaannousu
    5) Askelkyykky kierrolla (kiekon kanssa)
    6) 1-Käden käsipainotempaus vuorokäsin
    7) Naruhyppy

    HUOMIOITA

    Harjoituksen tarkoitus on kehittää tasaisesti peruskuntoa ja perusvoimaa eri liikesuunnilla. Tavoite on tehdä minuutin ajan tasaisesti töitä. Voit räätälöidä harjoituksesta raskaamman ottamalla kuormia mukaan tai kevyemmän valitsemalla liikkeistä hieman helpomman variaation.

  • 9.2.25 Perfo Workout

    WU

    CF
    As a team of 4
    8min on, 2min off

    A.
    Amrap, to be done simultaneously
    1x Sled push + pull
    16 goblet squat
    7 Burpee broad jump

    B
    12 cal row
    12 cal bike
    12 cal ski

    C
    25 sek t2b + 5 sek transition
    25 sek db bench + 5 sek transition
    25 sek mountain climber + 5 sek transition

    D
    15kb swing heavy
    5 squat snatch ~65-75% 1RM

  • Snatch Strength

    12 sets of Snatch:
    Sets 1-3: 1 @70-75% 1RM Snatch
    Sets 4-6: 1 @75-80%
    Sets 7-9: 1 @80-85%
    Sets 10-12: 1 @As heavy as possible (no specific numbers, just hit a heavy stimulus!)
    - Rest 1:30 btw sets

  • Snatch Push Press + Pause Overhead Squat Strength

    3 sets:
    5 Snatch Push Presses + 2 Pause Overhead Squats @6-7/10 RPE

    2 sets:
    3 Snatch Push Presses + 1 Pause Overhead Squat @7.5-8/10 RPE

    • Rest as needed btw sets
    • Pause for 3sec in the bottom of the squat

  • Oly Workout

    3-4x 2+2+2 (kevyt)
    Low hang clean pull
    Hang muscle clean
    Push press

    4x 2 + 1
    Hang squat clean
    Split jerk

    4x 1+1 (päivän raskas)
    Power clean
    Hang power clean

  • CF JKL masters, metcon Workout

    4 sets for consistency:
    15/12 cal ergo
    10 alternating dual DB reverse lunges
    8 T2B
    6 pull ups
    60 s rest

  • LONG ENDURANCE Workout

    WARM UP
    10-20min easy pace bike (NOSE BREATHING)

    EMOM x 32-40
    1) bike
    2) 5-10m hs walk / 3-5 wall walk
    3) bike
    4) 30-60m D-ball carry

    COOLDOWN
    10-20min easy pace bike (NOSE BREATHING)

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    8+8 bulgarian split squat
    45-90s D-ball hold

  • Seedy Workout

    For Time (with a Partner)
    (scaled 35kg / PU-->ringrow)

    7 rounds of 'Cindy'*
    2 rounds of 'DT'** (70/50 kg)

    6 rounds of 'Cindy'*
    2 rounds of 'DT'** (70/50 kg)

    5 rounds of 'Cindy'
    2 rounds of 'DT' (70/50 kg)

    4 rounds of 'Cindy'*
    2 rounds of 'DT'* (70/50 kg)

    3 rounds of 'Cindy'*
    2 rounds of 'DT'** (70/50 kg)

    2 rounds of 'Cindy'*
    2 rounds of 'DT'** (70/50 kg)

    1 round of 'Cindy'*
    2 rounds of 'DT'** (70/50 kg)

    *1 Round of 'Cindy' consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats

    **1 Round of 'DT' consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Shoulder-to-Overheads

    Time Cap: 40 minutes