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

  • Emom hspu Workout

    Emom10: 1-3 Strict Hspu

    Strenght:
    3 rounds: standing dB Strict press, 12 per/side. 90 s rest between rounds.

  • Back Squat Strength

    Find your 1Rm of the day.

  • Power Clean & Push Jerk Strength

    Find your 1RM of the day

  • SUPERBOOTCAMP Workout

    In teams of 3:

    Station A:
    Ski 3000 m
    Squats with Bulgarian Bag 225
    (Run 2 laps with Bulgarian Bag before squatting.)

    Station B:
    Row 4000 m
    C&J w/ 16 kg KB 120
    (Farmers walk 2 laps with a 32 kg KB before C&J.)

    Station C:
    Bike 12000 m
    Amsu 600
    Back ext. 600
    (Perform 20 DU before sets.)

    Station D:
    Run 3000 m
    Burpees 150
    (Perform 4 pullups and 20 mountainers before burpees.)

  • Aten oma jumppa Workout

    3 kierrosta
    8sandbag over shoulder
    20m sandbag bear hug carry
    Pitkät huilit

  • 190629 WOD2 Workout

    5 rounds:
    2min AMRAP
    30 DU
    10 cal echo
    Max burpees
    2min rest

  • Gymnastics + Hard routine Workout

    25 + 150 min

    1.GS
    A. Every 2 minutes for 8 rounds:
    Tough set of Deficit Kipping HSPU (RiR 2)
    - 25 kg plates + abmat
    - 8 x 4 reps

    B. Butterfly pull up
    - 15 reps

    C. HSW skills

    D. E2MOM:
    5 m HSW

    2.Conditioning
    A. 8 min AMRAP
    20 cal row
    10 FS 40 kg
    5 STOH
    Result: 3 rounds + 5 cal
    Rounds: 2.25, 2.35, 2.40

    Rest 2 min

    B. 2 RFT:
    30 DBS 35 lbs
    30 BJO
    30 KBS 24 kg
    30 wall ball 6 kg
    Result: 14.25
    Rounds: 7.05 + 7.20

    3.Accessory/strength
    A. 3 sets:
    - 8/s. Bulgarian split squat 30 25 25 lbs
    - 8 Hamstring machine 10 kg

    B. 3 sets:
    - 10 Bicep curl & press - 15 lbs
    - 8/s. 3-point row - 25 lbs

    C. 3 sets:
    - 3x7 bicep curl w/12 kg barbell

    D. EMOM7: abs

  • CFH Summer Gains 3 Workout

    3 rounds of
    10m Hurricane oh walk
    10 Kettlebell Z-press
    15-20 Skull crushers

    Core
    1. Kettlebell side bends & Med ball hold

    1. Yoke carry

    2. Hollow rock & arch rock

  • Aerobic work + gymnastics + weightlifting+ strength Strength

    AM: 60 min
    2 min run/1 min walk

    PM: 140 min
    WU for 15 min
    1.GS
    A. RMU 60 min
    - Skill drills
    - MU 9 x 1 + 3 x 2
    - Total of 15 MU

    B. Ring muscle up accessory
    - False grip hollow hang
    Accumulate 60-90 s. in 15-20 s. intervals - 4 x 15 s.
    - Spotter assisted MU
    Accumulate 6-12 reps - 6 x 1 reps

    2.WL
    A. Clean pull + Clean - Build to challenging but submaximal 1+2
    - Drop the first clean and reset

    3.Accessory
    A. 3 sets:
    8+8 World's greatest stretch
    10 Scap push ups
    10 Seated DB Reverse fly

  • Rest day Workout

    Lihashuolto JH 60 min