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

  • Thursday Cardio , WEEKEND OFF CAUSE ITS JUHANNUS! Workout

    Warm up
    2 rounds
    1:00 bike@easy/mod pace
    1:00 ski erg @easy/mod pace
    50 single unders
    10 wall squats
    10 ring row
    :30 HS HOLD

    Metcon
    Easy Pace Cardio for 4-5 rounds (time target about 30-40minutes) 7-8 min per round
    200-300m run OR 15/12 calories of ski or bike
    8-10 butterfly/kipping pull ups (unbroken set)
    10 wall ball shots @20/14lbs
    10 ghd sit ups OR V-UPS
    200-300m run OR 15/12 calories of ski or bike
    1-2 rope climb
    5+5 kb hang snatches @light/mod weight
    5+5 single arm ohs with same kb

    Cool down
    Whole body foam rolling around (spend about 10 minutes

  • TTP SPP week 4 Strength

    120 min

    1.Strength
    A. Alternate A1 / A2 for 8 rounds
    A1. Deadlift – 5 @ 72-77%, rest 90s before A2
    A2. Strict (deficit) HSPU – 3 to 5 (Increase total repetitions or deficit from last week), rest 90s before A1 >
    abmat + 5 kg plate: 4 4
    abmat + tk: 4 5 5
    abmat: 4 4 5

    2.Conditioning
    A. 8-minute AMRAP
    15 – 12 – 9 Power snatch @ 40/30kg (95/65lbs) > 25 kg
    35 Double unders
    15 – 12 – 9 Toes to bar
    Flow. 15 Power snatch, 35 DU, 15 Toes to bar, 12 Power snatch, 35 DU, 12 Toes to bar etc.
    Result: 1 T2B @ round of 9s.

    Rest 4-minutes before part B

    B. 8-minute AMRAP
    9 Burpee box jump over, 24/20″
    3 Bar muscle up > 2
    9 DB thruster @ 20/15kg (45/35lbs) > 25 lbs
    Result: 3 + 9 bbjo

    Rest 4-minutes before part C

    C. 8-minute AMRAP
    10 Wall ball @ 9/6kg (20/14lbs)
    10 Power clean @ 40/30kg (95/65lbs) > 25 kg
    10 Push press @ 40/30kg (95/65lbs) > 25 kg
    10 Box jump, 24/20″
    10 cal Row
    Result: 2 + 10 push press

    3.Strength
    B. Alternate B1 / B2 / B3 for 3 rounds @ AHAFA
    B1. KB bottom up press
    10*6 12*6 12*6 kg
    B2. Single arm KB row – 8 to 12
    8*16 10*16 10*16 kg
    B3. Bicep curl
    10*20 10*20 8*20 lbs

    4.Cool down
    A. 5 minutes light easy jog/walk with nose breathing
    B. Lunge Flow

  • 10 min ladder Workout

    10 min Ladder:
    2 Deadlift 100kg
    1 Legless Rope Climb
    4 Deadlift
    1 Legless Rope Climb
    6 Deadlift
    1 Legless Rope Climb
    ETC….
    rest 5 minutes

  • 170905 Workout

    21-15-9 reps for time of:
    50-lb. dumbbell squat clean thrusters
    Pull-ups

  • Active Recovery Workout

    4 Rounds
    DB Bench x10 (50lbs)
    12 weighted step-ups (50lbs)
    4 box muscle-ups
    6-8 power cleans (125lbs)

  • TA.BA.TA Workout

    Tabata:
    Pushups
    Sit-ups
    Squats

    • perform full tabata for each movement before moving to the next. No rest between tabatas. Score is total reps for all 24 rounds (also track your lowest score for each movement).

  • For time 1000m ski Workout

    For time 1000m ski

  • Olkapääpumppi Workout

    6x
    30sec strict hspu
    30sec HS Walk
    30sec rest

  • CF LPR 140115 WOD Workout

    4 rounds of:
    * 2min: 20 T2B, rest of interval burpees
    * 2min rest
    * 2min: 20 kettlebell snatch 24/16kg alternating, rest of interval DU
    * 2min rest

  • WOD Workout

    Every 4:00 for 5 rounds
    12 Dumbbell Power Snatches (50/35 lb) (alternating)
    6 Dumbbell Renegade Rows (2x50/35 lb)
    12 Dumbbell Power Cleans (2x50/35 lb)
    Row for max calories

    Rest 1:00

    Score is total accumulated calories