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

  • Voima 1 Strength

    Chin up
    Deadlift sadiv 12 min
    1x 4 75 kg
    5x 3 80 kg
    5x 3 85 kg

  • 16.9.2024 BasicWod Workout

    AMRAP 10

    2-4-6-8-10...etc
    Push-Ups
    Sit-Ups
    Burpees
    Air Squat

  • 16.9.2024 Workout warmup Workout

    Complete @ increasing intensity
    3-minute Row + 3-minute Ski-erg @ progressively faster pace each minute
    +
    2 rounds
    8 Tension swings
    8 Handstand shrugs
    +
    Deadlift
    Build to working weight over 4 to 5 sets of 3 to 5 reps. Practise smooth touch-and-go reps as well as quick drop-and-go reps.
    +
    1-2 rounds @ increasing pace
    9 Toes-to-bars
    9 Wall balls
    6m DB front rack walking lunges
    6 Handstand push-ups
    3 Deadlifts
    3 Burpee pull-ups
    90-seconds rest between rounds

  • 14.9.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    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

  • CF JKL masters, metcon Workout

    3 sets at high effort:
    30 s DB thrusters
    30 s rest
    30 box jump step downs
    30 s rest
    30 s dual DB devils presses
    30 s rest
    30 s bike calories
    30 s rest

  • 16.9.2024 Warmup Workout

    3 hang clean high pulls
    3 hang muscle cleans + 3 strict presses
    3 tempo front squats, tempo 53X1+ 3 push presses
    3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 clean pull-unders + 3 push jerks
    3 hang (squat) cleans + 3 split jerks

    – You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • Old Man Wod Workout

    3 rounds for time:

    20 bike erg
    15 kb swing
    10 kb goblet squat

    VX7A

  • Iidat Workout

    YGIG
    10 rnds:
    4 high box jumps
    8 db snatch 15kg
    1min rest
    8 rnds:
    30DU
    8 db clean
    1minute rest
    6 rnds:
    8 bar facing burpees
    6 clusters (47.5/30kg)
    1minute rest
    4 rnds:
    20 air squats
    16 HRL push ups
    1minute rest
    2 rnds:
    20 wall ball (20/14lb)
    20 STOH (47.5/30kg)

  • Cardioo kotona Workout

    Pk sykkeillä:
    1600m juoksu
    1600m soutu
    1600m skierg

  • Viikko 38 Workout

    Syklin kolmas viikko 3/4