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

  • Street Parking 🔑 Workout

    4 Rounds - Each round is:

    400 Meter Run
    (Or bike 30 cal M / 22 cal W)

    Then, 3 rounds of:

    12 Kettlebell Overhead Swing 24 / 16 kg
    8 Burpees

    Rest 2 Minutes Between Rounds

    R5JC

  • EasyWOD 6.3.2023 Workout

    Voima
    E3MOM, 4 rounds
    12 steps OH walking lunge (plate)

    WOD
    10min amrap
    1 Sumo DL KB
    1 Goblet squat
    1 Box jump (plate)
    Add 1 rep to each movement after
    completing a full round.

  • 4.3.2023 Open Workout 23.3 ( Scaled ) Workout

    Starting with a 6-minute time cap, complete as many reps as possible of:

    5 scaled wall walks
    50 single-unders
    15 snatches 30/20kg
    5 scaled wall walks
    50 single-unders
    12 snatches 42,5/30kg

    *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

    20 hand-release push-ups
    50 single-unders
    9 snatches 52,5/35kg

    *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

    20 hand-release push-ups
    50 single-unders
    6 snatches 60/40kg

  • 4.3.2023 Workout

    EILINEN

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • CC Sisters Partner WOD Workout

    100 cal bike-erg
    80 goblet squats
    80 DB snatches
    80 burpees
    100 cal bike-erg
    80 sit-ups
    80 push press
    80 DB box step overs
    100 cal bike-erg

    TC: 45 min

  • Upper body pump Strength

    A: Bench Press 5rm
    B: Strict pull ups 3set
    C: Seated Shoulder press 3set
    D: Narrow grip lat pull downs 3set
    E: SA Cable triceps extensions 3set
    F: Db biceps curls dropset x3
    G: DB Shoulder flys dropset x3

  • Extra Credit 04-03-2023 Workout

    COOL DOWN Optional
    2-3 ROUNDS
    10 Alt. 90-90 Hip Rotations
    :30/:30 Banded Overhead Distraction
    1:00 Easy Bike/Row/Jog/Walk

  • BBC Weightlifting - Lauantai Workout

    Warm-up:

    3x
    15/12 Calories row/bike
    5 No contact muscle snatches
    5 Behind the neck shoulder press.
    5 Overhead squats
    3-5 Tall box jumps
    3 No feet snatch balances
    3 Slow snatches

    A) Snatch

    Build up to a heavy, but fast snatch single in 10:00 minutes.
    Then 5 sets of 1 @ 90%

    B) Clean and jerks

    Build up to a heavy, but fast clean and jerk single in 10:00 minutes.
    Then 5 sets of 1 clean & jerk @ 90% of 1RM

    C) Accessory:

    3-5x

    10 Monster walk forward
    10 Monster walk backwards
    10+10 Plank with lateral band row
    5-8/Side seated 1-arm dumbbell shoulder press
    :30s hollow hold

    (Optional)

    Saturday-funday-bonus:

    Every minute on the minute for 24:00 minutes:
    14/11 Calories row
    10-15 Wallball shots (:30s)
    14/11 Calories bike erg (:45s)
    10-15 Kettlebell swings (:30s)

    You choose the weight, but focus on good movement.

  • AMRAP 12 Workout

    AMRAP 12:
    15/12cal Ski
    8 Devil's Presses 20/15kg

  • Hemmafit Legday Workout

    A: DB Bulgarian split squat 3x8
    B: Free standing assisted sissy squat 3set
    C: 10min emom rkb swings