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

  • Snatch x 12 Strength

    Tempaus 1:30min välein. Alussa kevyellä tempaus lantiota ja tempaus.

  • 26.12.2024 (AM) Workout

    1) ENGINE

    4 SETS OF:

    AMRAP 6:

    -350m Ski
    -30 WB
    -350m Row
    +Amrap Burpee Over Rower

    -REST 3MIN BETWEEN SETS-
    Ylläpidettävä vauhti, mutta pitää tuntua pahalta. RPE 7/10 Tähtää about samaan tulokseen joka rundi

    2) ACCESSORIES
    4 ROUNDS FOR QUALITY:

    -45-60s KB Plank Drag Through
    -45-60s Banded Dead bug
    -10/10 Banded Split Stance Wood Chop

    KB DRAG:

    Dead Bug:

    Wood Chop:

  • Tapsan tanssit Workout

    50 kcal bike/row
    50 partner wall ball
    50 partner sit-up w/ wb
    25 box jump over

    rest 1min

    50 kcal ski
    50m farmer's carry
    50m over head carry
    25 box over vurpee

    rest 1min

    250 SU
    50 Deadlift 60/40kg
    50 Partner push-up
    25 box over burpee

    wu:
    AMRAP 8
    5 up&down
    10 band pull aparts
    10 wb thruster
    10 dead pug
    20-30s mobility of choice

  • 13.12.2024 BMU Capacity Workout

    Option #1 – If you can do sets of 6+ reps:

    5 Rounds for total reps
    Set of Bar muscle-ups
    1000m BikeErg

    Option #2 – If you can do sets of 3-5 reps:
    10 Rounds for total reps
    Set of Bar muscle-ups
    500m BikeErg

    • Go for one big set each round. You can use the bike in two (2) ways: 1) Use it to recover (easier pace) to prepare for your next (big) set, 2) Use it to challenge the next set (harder pace). Choose 1st if you’ll be in the 3-7 range (on average) on your sets. Choose 2nd if you’ll do 8+ reps/set. IF you think you’ll get 0-2 reps/set, choose a movement option from below.

  • Erg and running, once again Workout

    FOR TIME

    • 5 minute erg
    • Run 4 km

  • CF JKL masters, strength Workout

    Every 2 min x 6 sets (each):
    A. 6-8 strict HSPU + 5-8 ring pull ups
    B. 10-12 pistol squats + 8-10 strict T2B

  • 26.12.2024 Workout

    GYMNASTICS

    1) EMOM 10:

    *valitse sopiva toistomäärä ja tee joka minuutilla sama.

    2) E3MOM X5

    • 3-5 Rope Pull Ups (R Hand Above)
    • 3-5 Rope Pull Ups (L Hand Above)
    • Easy Ski Erg for the remaining time

    CF Open 24.1
    For time:

    -21 DB Snatch (R Hand)
    -21 Burpee Over DB
    -21 DB Snatch (L Hand)
    -21 Burpee Over DB
    -15 DB Snatch (R Hand)
    -15 Burpee Over DB
    -15 DB Snatch (L Hand)
    -15 Burpee over DB
    -9 DB Snatch (R Hand)
    -9 Burpee Over DB
    -9 DB Snatch (L Hand)
    -9 Burpee Over DB

    *eli aina putkeen yhellä kädellä kaikki snatchit. Sitten välissä burpeet ja taas yhellä kädellä vaan annettu määrä. RX paino tässä 50lbs/22.5kg, mutta hyväksyn myös 45lbs/20kg

    3) 10min Bike Cooldown + Venyttelyt

  • OPTIONAL ACCESSORY Workout

    EASY PACE COOLDOWN

    8-16min easy pace bike

    • E4MOM 3+3 Turkish get up

  • Pn-reenit Workout

    Tempaus lantiolta ”kuopasta” ja tempaus 1+1
    32kg asti kyykkyyn, 34kg ei onnistunu.

    Työntöä 45kg saakka.

    Mave tempausote 3x3
    55, 65, 65

  • 31.12.2024 Warmup Workout

    Warm-up

    5:00 Row @ easy pace
    Reps of each.
    +
    Band and KB activation drills – 2 to 3 rounds
    10 Banded glute bridge
    5/side Half kneeling press
    10 Banded squat
    10m/side Front rack + overhead carry
    +
    Barbell Warm-up
    Build to your chosen working weight via a single rep complex to conserve energy.
    1 Deadlift
    1 Hang power clean
    1 Front squat
    1 Thruster
    1 Shoulder to overhead
    3m Overhead carry
    +
    2 rounds @ race pace
    4 Burpees over the bar
    3 Deadlifts
    2 Hang power cleans
    1 Front squat
    1 Thruster
    1 Shoulder to overhead
    Rest 1:30 between rounds