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

  • BBC Weightlifting Workout

    "Snatch heavy single in 10 minutes.
    Sitten
    3 x 1 @78%

    Clean and jerk heavy single in 10 minutes.
    Sitten
    3 x 1 @78%

    Strength (load)

    Front squat heavy single in 10 minutes.
    Sitten
    3 x 3 @84-88%"

  • GYMNASTICS Workout

    Bar mu or C2B conditioning (2/3)
    Every 90sec for 6 rounds:
    ~50% of max reps BMU
    Tailored version:
    Every 90sec for 6 rounds:
    ~50% of max reps C2B or Pull-U

  • Tuesday Warm up Workout

    Warm Up

    Foam Rolling about 10 minutes, get body ready for work!
    Warm up with Air bike
    1:00 easy -> :30 Moderate
    1:00 easy -> :30 Moderate / Fast
    1:00 easy -> :30 Fast

    then 3 sets of
    4 burpee box step overs
    8+8 suitcase deadlifts, increase weight
    then 1 set
    2 burpee box get overs @120cm
    2 sandbag over shoulder

  • Leg Power Workout

    For quality
    3 - 4 rounds
    Front rack walking lunge x 10 meter
    Box step x 12 with dumbbells
    Rubberband assisted Nordic curl

  • Muscle & Power, AV2 Strength

    Deadlift 5 RM

  • 030421 Lauantai Workout

    15min AMRAP
    1 squat clean 100/70
    3 box jump 75/60
    6 push-ups

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Harjoitellaan työntö saksiin + otm 8: 1rive ja 1 työntö

    Amrap 8min
    4 kp thruster
    6 t2b
    30 hyppynaru

    Loppuvenyttelyt

  • Karantreeni #Anywhere "5K" Workout

    5 kilometrin juoksu TAI soutu aikaa vastaan! Saatamme testata tämän uudestaan karantreenien päätyttyä. ;)

  • Warm up Workout

  • Sean's Benchmark Workout

    For Time:
    200 Toe Touches
    100 Alternating Overhead Lunges (25/45lb bumper plate)
    50 Plate Walkovers

    100 Toe Touches
    50 Alternating Overhead Lunges
    25 Plate Walkovers

    50 Toe Touches
    25 Alternating Lunges
    12 Plate Walkovers

    *Toe touch= both feet have to be in the air simultaneously
    *Lunges= Back knee has to touch the ground at the bottom and feet have to come together at the top (Place plate down to the ground when resting, don't drop it)
    *Plate Walkover= both hands have to touch the ground