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

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Pystypunnerrus ja vauhtipunnerrus

    On/ off 3 kierrosta 30/30s
    Viivajuoksu
    Laite
    Lankku
    Roikunta

    Loppuvenyttelyt

  • Iron1/ Extra-alkeis Workout

    EMOM5
    -power snatch+hang power snatch
    *easy weight, focus on technique

  • Warmup Workout

    3 Rounds - Increase pace each round (warm up in nature so last round is still moderate)
    AB 15/12
    14 Wall Facing Shoulder Taps
    10 Quadruped Thoracic Rotation/side

  • Gymnastics + conditioning Workout

    120 min
    WU 15 min
    1.GS
    A. Bfly/bfly CTB for 40 min
    - Bfly x 20 reps
    - Bfly pull ups, building height up each set, total of 50 reps

    B. HSPU Capacity:
    For time:
    30 Kipping HSPU
    Time: 5.30, 10 x 3

    C. Rope climb practice for 15 min

    2.Conditioning
    A. 3 rounds for time w/ a partner:
    300 m Run
    6 Rope climbs
    30 Partner wall balls
    30 Box jump overs
    Time: 16.07

    3.Accessory
    A. 3 sets:
    10+10 s Hip flexion lift off hold
    15+15 s Single leg glute bridge hold

  • Omatoimi lämmittely Workout

  • Week 03 - Workout 02 Workout

    Push: (Strict) HSPU / RING DIP / PUSH UP

    • 4 x 4 negative tempo reps. Increase deficit or weight from last week if possible.

    Scaled: Kick up to the wall and only do the negative phase of the movement.

    • 4 x 8–12 strict press with barbell, rest 60 s between sets. Choose weight that you can hold all sets, but last reps should be quite hard. If its too hard, kick up to a wall for a every negative rep. No need to do hspu part or ring dip.

    Pull: (Weighted) strict pull up / banded pull up

    • 4 x 4 negative tempo reps. Increase weight from last week if possible. 2min rest between sets. (fast up, 2 s down)

    • 4 x 8–12 one arm dumbbell bent over row, rest 60 s between sets. Choose a weight that you can hold for all sets, but last reps should be quite hard.

  • Open 20.1 Workout

    For Time:

    8 ground to overhead
    10 bar facing burpees

    43/30kg

    TC 15

  • POST WOD FINISHER Workout

    POST WORKOUT FINISHER
    FOR QUALITY
    50 Bicycle Crunches
    1:00 Tuck Hold
    50 Bicycle Crunches

  • Active Recovery Workout

    Primary
    Swim 500 Meters at easy pace
    20 Min mobility work with resistance band and foam ruler

    Alternate to Swim
    20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

    OR

    Yoga 40 Minutes

  • Nasty Girls Workout

    3 Rounds for time
    - 50 air squats
    - 7 Muscle Ups (Scaled to 14 Jumping Bar MU)
    - 10 Hang Power Clean (95#)

    17 min time cap

    DNF - 2 rounds + 12 Bar MU