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

  • Open 19.4 / Karkin painonnosto Workout

    To be announced.

  • Slammin’ Workout

    Amrap 12
    10 alternate arm slamball thrusts 10 lbs
    10 slamball floor slams 10 lbs
    10 pistols, alternating

  • CF Rush Workout

    3*
    20* Jumping Jack
    5* Inch Worm
    10* BB Thruster
    30" Side plank R/L

    AMRAP 5'
    50* DU
    10* Thruster 30/20kg
    3' Rest

    AMRAP 5'
    40* DU
    8* Thruster 40/25kg
    3' Rest

    AMRAP 5'
    30* DU
    6* Thruster 50/30kg

    3*
    1' HS Hold
    1' Hang on Bar
    10* Single Leg KB DL R/L
    10* Single Arm KB Press R/L

  • Gymnastics + weightlifting + strength + conditioning Strength

    170 min
    Warm up for 25 min
    1.Gymnastics
    A. HSW practice for 10 min

    B. 3 rounds:
    - 8 RS
    - 1 S + 1 HTR
    - 3 TWB

    C. BMU practice for 20 min
    - 7 x 3 + 2 = 23 reps

    D. Strict HSPU
    - 3 x 5 @ abmat + 10 kg plate

    2.WL
    A.Power clean Touch n'go 4 RM

    B. Clean pull
    4 x 3 @ Clean and jerk PR Weight - 70 kg

    3.Conditioning
    A. Prep. for metcon: Rope climb practice on a short rope

    B. 10 min AMRAP:
    8 Ball over shoulder 50 lbs
    8 Burpee box jump overs 24 inch
    2 Rope climbs (Short rope)
    Result: 3 rounds + 7 bbjo

    • Rest 5min-

    C. 3 rounds for time:
    40 m Bear hug Medball carry 50 lbs
    12 Toes to bar
    50 Double unders
    Time: 5.27
    Rounds: 1.55, 1.56, 1.36

    4.Accessory
    A. Bicep curl & press
    3 x 10 x 15 lbs
    B. Single arm DB push press
    3 x 10 x 15 kg
    C. Bicep curl
    3 x 8 x 10 kg

  • Assault Workout

    3 Rounds for time:
    20cal Standing assault bike
    10 Box jumps 60/50cm
    20 Hollow rocks

  • Aerobic work + gymnastics + strength Strength

    AM: 60 min
    1.PK
    A. 2 x 5000m Row
    - Stroke rate changes →
    2 rounds of: 1250m @ 20 SPM, 1250m @ 24 SPM
    - Rest 3 min between efforts-
    1) 24.18, 2.25.8/500 m, 134/145
    2) 24.30, 2.27.0/500 m 140/152

    PM: 120 min
    Warm up for 20 min
    1.Yoke carry
    A. 20 min to find a heavy but stable 20 m weight
    40 60 80 100 kg

    2.Gymnastics
    A. HSW practice for 15 min
    - 18 m.

    B. Butterfly CTB practice for 25 min
    - Box 2 x 10 + 2 x 8
    - Kip swing + CTB - 5 x 3

    C. Butterfly pull up priming
    - 40 reps

    D. Every minute on the minute for 20 minutes:
    1) 12 Cal Assault bike
    2) Butterfly pull ups (RiR 3) - 8 8 8 8 8
    3) 10 cal Assault runner
    4) Handstand push ups (RiR 3) - 9 9 9 9 9

    3.Accessory
    A. 3 sets:
    10 Hips down push ups
    10+10 s Active + Passive hang
    5+5/leg Supine Hip CARs

  • 8x6 Back squat Strength

    • 8 Heavy sets
    • 3-5min Rest btw

  • 14.3.2019 Sali, kevyt viikko Workout

    Eilinen/huolto

  • 13.3 C&J, PFS ja selkä Workout

    5x1 @60kg Clean & split jerk
    5x2 @100kg Pause front squat
    12,11,11 @50kg Pendalay soutu

  • 3*8min of FUN Workout

    00.00-08.00
    30-20-10cal & reps
    Row
    KBS 24kg

    08.00-16.00
    20-15-10cal ski
    30-20-10 wallball

    16.00-24.00
    30-20-10cal & reps
    C2 bike
    DB snatch 22.5/17.5kg

    Each set for time, goal is to rest ~2min each round!