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

  • 05.03.2025 Workout

    Pull + gymnastics

    A) EMOM 5:

    • 1 Legless RC

    -rest 3min-

    EMOM 5:

    • ''X'' Strict Pull Up

    T2B Volume

    For Time:

    • 20 T2B *rest 2 min
    • 30 V-Up *rest 2min 2 Rounds:
    • 10 T2B
    • 15 V-Up

    Gymnastic Metcon

    2 Sets of:

    *W:R 1:1
    Into,

    2 Sets Of:

    *W:R 1:1

    Accessories

    3 Rounds For Quality:

    • 20-30s L- Sit Hold
    • 15-20 Banded Straight Arm Lat Pull Down
    • 45-60s Dead Hang

  • Main site Tuesday 250311 Workout

    For time

  • Rowing Intervals Workout

    1000m Row, easy (warm-up)

    5x
    500/400m Row, moderate
    1:30 Rest

    5x
    250/200m Row, hard
    1:00 Rest

    5x
    500/400m Row, easy
    1:30 Rest

  • CF Open 25.2 Workout

    Scaled time 11.26

  • CF JKL masters, metcon Workout

    5 rounds:
    6 burpees to plate
    5 barbell "Bear complex"
    (power clean + front squat + push press + back squat + push press)

  • 15min of "fun" Workout

    15' Amrap

    10 Ecobike Cal
    10 Situp
    10 burpee over the KB
    10m lunges
    10 russan swing

  • Sunnuntain jumppa Workout

    5, 10, 15, 10, 5

    Adjust the weights
    5 reps = AHAP

    PUSH PRESS (BB)
    STRAIGHT LEGGED DEADLIFT (BB)
    SA DB SNATCH
    POWER CLEAN (BB)
    SIT UPS
    ROW (BB)
    LOUNGES WITH WEIGHTS (2XDB)

    FOR TIME

  • WOD 20/05/25 Workout

  • 3 x 3 Turkkilainen ylösnousu Strength

    Tehdään lämmittelysarjat alkuun, 3 x 3/puoli työsarjat

  • 2.9.2025 Press & Row Workout

    Alternate B1 / B2

    B1. Strict press, Rest 1:00 before B2
    Build to heavy 4 (H4) (81-86%)
    +
    2 x 4 @ 90%H4
    1 x AMAP @ 85%H4

    B2. Meadows row – 2 x 8-10/side @ RPE 7 (3 RIR), deload, Rest 2:00 before B1

    Notes (B1).
    – Build to heavy 4(H4) @ around 81-86%1RM strict pull up
    – Once you’ve hit your H4, you have 2 back off sets of 4 reps @ 90%H4, and one set of AMAP @ 85%H4.
    – AMAP = As many as possible. Challenge yourself and see how many you can get
    Notes (B2).
    – Setup: Use a landmine or barbell anchored at one end, standing sideways to the bar.
    – Grip: Hold the sleeve of the barbell with one hand, using an overhand or neutral grip.
    – Position: Hinge at the hips, keep your torso near-parallel to the floor, and maintain a neutral spine.
    – Movement: Row the bar toward your torso, driving the elbow back while keeping it close to your body.
    – Range of motion: Lower the bar until you feel a deep stretch in the lat before pulling again (deeper than in demo video).
    – Tips: You can use straps so grip doesn’t become a limiter
    – This is a deload session, stick to the prescription.