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

  • Shock Method Strength

    3 Sets:

    6 Incline DB Bench Presses
    12 Push-ups
    25 Incline DB Chest Flys

    -rest 2:00-3:00 b/t sets-

  • 6.5.23 Workout

    HUOM! EI OHJATTUA TUNTIA!!!!

    ————-

    TEAMS OF 2
    30s ON, 30s OFF x4 rounds (20min)
    1) bike cals
    2) box jumps @60/50cm
    3) kb swings @24/20kg
    4) wall balls @9/6kg
    5) wall walks

    Parin kanssa: toinen tekee 30s ja toinen huilaa, sitten osien vaihto. Mennään siis EMOM tyylillä (EMOMx20)
    Jos teet yksin: tee 30s ja huilaa 30s
    Tavoite kerätä mahdollisimman paljon toistoja

  • EasyWOD 4.5.2023 Workout

    Voima
    E3MOM, 4 rounds
    4-6 strict pull up
    (matalatanko/kuminauha)

    WOD
    16min EMOM
    1.min 8-12 ring row
    2.min single arm kb thruster 6+6
    3.min max burpee/up down
    4.min rest

  • Torstai 4.5.23. BASIC Workout

    Warm Up
    2 rounds
    2min cardio machine (30/20/10s reco,easy,mod)
    20m bear crawl
    10m inch worm
    10m lunges
    10m tin soldier
    10 kbs
    10 alt leg v-ups

    Metcon
    Emom 20 or 25
    1) cardio x40sec easy/mod
    2) 8-10 push ups + 8-10 v-ups
    3) cardio x40s easy/mod
    4) 4-5 burpee + 8-10 kb swings
    5) rest minute

    Accessory Work
    3x12-16 weighted farmer hold lunge walk steps
    3x8-12 strict box hspu + 24-30 weighted twits
    rest 1-2 min bwn sets

    Assarit voi aloittaa n.3-5 min metconin perään

  • Super Set Workout

    c2 rings
    5, 4, 4, 3, 2
    straight in to
    dips
    5, 4, 4, 3, 2
    - rest as needed in between super sets
    - c2r, get the ring to your diaphragm every rep, use bands if needed
    - sent videos of the last reps

  • CFSC 2Aug11 - Modified WOD Workout

    12 Back Squat 155#
    12 Burpee Pull-up
    600m Run
    9 Back Squat 155#
    9 Burpee Pull-up
    400m Run
    6 Back Squat 155#
    6 Burpee Pull-up
    200m Run

    =================================
    Due to an elbow issue I had to modify this from Clean & Jerks @ 135# to Backsquats @ 155#. I could of gone a little heavier on the back squats I feel now looking back, but I didn't want to have to drop weight in the middle of the WOD.

  • BASIC CONDITION Workout

    Every 6min, 5rounds (ULKOTREENI!)
    Run 450m (ulkona)

    rest of time amrap

    10 kb snatch alt
    10 goblet squat
    5+5 KB push press

  • OPTIONAL ACCESSORY Workout

    3rounds:

    6-10 hspu ( deficit if needed / scaled with abmat)
    12 hip extension (2s stop)
    15 banded pull apart

  • EASY: Wall walk, deadlift & squat Workout

    E45s for 6 rounds: (tot. 13,5min)
    a) 1-2 wall walk
    b) 8-16double db deadlift
    c) 6-12 single db front squat

    Target: ~20s work / interval, TC 30s / interval. Scale reps and weights accordingly.

  • Pk ekstra Workout

    60 Min Amrap
    4 Min Erg
    2 Min Amrap 10 kb swing + 10 sit ups + 5 strict pull up or 2 wall walks