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

  • 22.8.2023 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

  • 15.9.2023 Warmup Workout

    3 Rounds :

    1:00 Row Damber 10/8
    8 RDL with / DB`S
    10 Hollow Rock
    5 Strict Pull-ups

  • Pystypunnerrus 3RM ja max toisto @80% Strength

    Pystypunnerrus 3RM ja max toisto @80%

  • CFC 7.24.14 Workout

    Posted on July 24, 2014

    7.24.14 Thursday
    Event Date: July 24, 2014

    Warm Up

    200m Run

    10 PT

    10 GM

    25m Band Walk

    10 Wall Squats

    Strength

    “Power Clean”

    5x40%

    5x50%

    5x60%

    WOD

    5-4-3-2-1 8min. CAP

    Power Cleans 115/75# (unbroken)

    Burpees over the Bar (AFAP)

    REST 3MINS

    THEN

    10-8-6-4-2

    Wall Ball Shots 20/14# (10/9’)

    C2B

    Competitors OlympicWeightLifting

    Power Snatch

    Work up to 75% of 1RM

    then 2x2 drop sets

    @15kg down if your 75% is over 100kg

    @10kg down if your 75% is below 100kg

    PC+PJ

    Work to a Max

    then 2x2 drop sets

    @15kg down if your max is over 120kg

    @10kg down if you max is below 100kg

  • Rest day Workout

    Lepo

    Työmatka

  • WOD 24/02/20 Workout

    WOD HOME:
    10-9-8-7-6-5-4-3-2-1
    SIT UPS
    Jumping lunges

  • 5 x hang snatch + snatch Strength

    5 x hang snatch + snatch

    Start from 65%->

  • Gymnastic strength Workout

    • 1 Set of:
    Bar Muscle Ups max reps

  • CFC 7.22.14 Workout

    Posted on July 21, 2014

    7.22.14 Tuesday
    Event Date: July 22, 2014

    Warm Up

    15 PT

    15 GM

    1min O.H. Shoulder Distract L/R

    1min Banded Bully L/R

    15 SitUps

    15 Supermans

    Strength

    For Time with Good Quality Reps

    20 Wall Walks (for time)

    +

    10 RC (for time)

    WOD

    5 Rounds for time

    8 DL 275/185#

    12 T2B (Good Quality Reps)

    Competitors OLY Lifts

    Snatch (High Blocks)

    4x1 @85% of 1RM

    Linear Progression: Target 5kg^

    Clean

    5x1 @80% of 1 RM

    Linear Progression: Target 5kg^

    Front Squat

    4x3 @85% of 3 RM

    Linear Progression: Target 10kg^

  • 4.2.2020 Masters SM Workout

    Eilinen/Lepo