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

  • DEADLIFT 1X3 Strength

    Deadlift (maastaveto) 1x3
    95-110%

  • Box P 17-04-2020 Workout

    STRENGTH
    1a) Close Grip Bench Press: 3 x 6-8. Rest 30s.
    - add weight each set building to a heavy 6-8
    1b) Gorilla Kettlebell Rows: 3 x 8-10 each. Rest 30s.
    - Goal: 3 working sets with feet planted and a tight core on the Bench, Hip hinge and stable spine on the Rows. There should be AT LEAST 1 warm-up set before starting 3 work sets.
    2) Warm-up Hang Power Cleans + Push Jerks + C2B Pull-ups

    CONDITIONING
    5 Rounds of:
    15 Hang Power Cleans (135, 95)
    12 Push Jerks(135, 95)
    9 C2B Pull-ups
    Rest 2:00
    - Goal: TOUGH pace, big sets on the Hang Power Cleans and Push Jerks, Unbroken on the C2B

    COOLDOWN
    Biphasic Lat Stretch x 60s each side

  • 16.5.2020 Home Workout Workout

    AMRAP 3 x 5

    50 Bicycle abs
    15 Push ups
    Remaining time Squat Jumps

    Rest 1:30 Between sets.

  • Box P 25-04-2020 Workout

    CONDITIONING
    "Woods"
    For time with a partner:
    2k Row
    42 Power Snatches (135, 95)
    42 Power Clean + S20H (135, 95)
    2k Row
    - Goal: Start slow and pick up speed, your splits on the rower for the final 2k should be no more than 5s slower than your first 2K. Sets of 3-5 reps on the barbell movements with great technique.

    30:00 Time Cap

    EXTRA CREDIT
    Zottaman Curls: 4 x 10. 3s descent. Rest 60s.

    COOLDOWN
    - Three-way Thoracic Spine Foam Roll x 30s each position.
    - 3-Way Banded Shoulder/Lat Stretch x 20-30s each position.

  • Fossiilijumppa Workout

    EMOM
    1 row 12 cal
    2 GTOH 6 x 50 kg
    3 ski 12 cal
    4 1 rnd of Cindy
    5 8 k2e
    6 5 Thruster @40kg 5 Bob
    7 rest

  • Utefit Workout

    A: 3x3 Squat box jumps 70cm
    3x3 kneeling jumps
    3x5 rebounding box jumps 45cm
    1x3/ben SL box jump 45cm
    1x3 rebounding kneeling jump to box jump 45cm
    B1: SL box squats 3x5/ben
    B2: FG strict pull ups 3xMax
    C1: Hip extensions 3x20
    C2: Dips 3xMax

  • 7.2.25 Strength

    DEFICIT DEADLIFT

    4/4/4/4

    • vikaa kertaa nelosia!
    • lisää viime kerrasta
    • jalat esim levypainon päällä (20kg) pidä sama levypaino jatkossa aina

  • CFKN EXTRA Workout

    VIIKKOHAASTE!

    Tee viikon aikana 500 Burbeeta. Mieluiten ulkona.

    Kirjoita kommentteihin miten jaoit, missä teit, miten meni

  • 1.4.2020 Workout

    7 rounds
    800m bike
    25 goblet squats
    15 burpees

  • Hard routine Workout

    135 min
    Warm up for 20 min

    1.MU
    - Drills
    - Every 90 s. x 15: 1 MU

    2.Strength
    A. Clean and Jerk
    - Heavy single
    - 25 35 40 45 50 55 57.5 kg

    B. Every 30 s. for 10 lifts:
    Clean and Jerk @ 80-85% of max
    - 47.5 kg

    3.Metcon
    A. 8 min AMRAP:
    5 Snatches 47.5 > 35 kg
    10 Burpee box jumps 24/20"
    15 Wallballs
    - Result: 3 rounds
    - HR 170/185

    Rest 4 min

    B. 8 min AMRAP:
    1500 m Row
    Max reps Chest to bar
    - Reps: 12
    - HR 169/182