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

  • Muscle & Power, Joker Strength

    Bench press 4 RM, then 3x2 @ same weight

  • Kisaryhmän treenit su 21.2 klo 18 Workout

    0:00 - 10:00
    AMRAP 10
    30 double unders
    10 burpee box overs

    Benchmark
    Vajaa viikko aikaa opetella du:t < 4 rounds
    Hyvin rullaa > 5 rounds
    Koneisto ja duppelit jees > 6 rounds

    10:00-20:00
    Find heavy split jerk (from rack)

    25:00 - >

    15 back squat 50/35 kg
    15 shoulder to overhead 50/35 kg
    15 back squat 50/35 kg
    15 power clean 50/35 kg
    15 back squat 50/35 kg
    15 deadlift 50/35 kg

    benchmark
    Alle 3 min > HÄRKÄ
    Alle 5 min > ok
    6-7 min > ok miinus

    *Assarit: *
    5 x 10 strict toes to bar
    5 x 3 rope climb

  • Fight Gone Bad Workout

    3 X 5 minute rounds of the following exercises followed by 1 minute rest between each round! Work with a partner who will count how many Reps you do, each rep equals 1 point, apart from on the rowing machine, each calorie burned will be classed as a point, aim for at least 20 reps per exercise!

    Row
    Sumo deadlift
    Military press
    Wall squat throw
    Box jumps

    1 minute rest
    3 times around

    Start on reasonable weight, keep record of your points over 3 rounds, when you perform again if you beat your score you then increase the weight for next time!

  • Tempaus kompleksi Strength

    5 kierrosta
    Raaka tempaus + riipusta tempaus kyykkyyn + tempaus kyykkyyn TNG

  • Sprint Workout

    21 Thrusters 30/25kg
    400m sprint
    Rest 3'
    15 Thrusters 40/30kg
    400m sprint
    Rest 3'
    9 Thrusters 50/35kg
    400m sprint
    Rest 3'
    6 Thrusters 60/40kg
    400m sprint

    Each interval is intended to be performed with as much intensity as possible. That is why each 400m is a sprint and there is 3' rest between each round.

  • 26.2.2021 ALOITTELIJAT / CF Workout

    Samat lämmöt & oheiset kuin kyykkyohjelmassa.

    CLEAN

    HYPPYKYYKKY

    TAKAKYYKKY

  • Muscle & Power, YV2 Strength

    Pendlay row (pronated) 5x5 reps

  • Deadlift Cycle Workout

    Focus: Work Up to 80%-90% of 1 RM Deadlift (10 Minutes) then 5 Rounds
    1 Deadlift (increase wgt from prev week)
    Max dead hang pull ups (L3), L2&L1 use band and record band used in score
    Rest 1 – 2 Minutes b/w Rounds

    Metcon: 7 Minute AMRAP
    8 KBS 70/55 L3, 55/35 L2, 35/20 L1
    16 Wall Balls 24/20 L3& L2, 14/10 L1
    24 Double Unders (L3), L2 24 D/U or attempts count, L1 60 singles

    Score = Total Pull Ups / Rounds + Reps

  • FUNCTIONAL 16.10.2021 Workout

    2 rounds, 60s. ON, 15s. OFF
    1. Burpee box jump over
    2. D-ball over shoulder
    3. DB thruster
    4. Farmer´s carry
    5. Echo bike

  • 15.1 Workout

    Focus: 20 Minutes of focus & work on:
    Snatches for reps
    Heavy C&J

    Metcon: Open 15.1 & 15.1a: 15 Minute clock:

    9 Minute AMRAP of:
    15 T2B (L2 Knee Raises, L1 Dragon Fly)
    10 Dead lifts 115/75 (L2 85/55, L1 Pick Manageable Wgt)
    5 Power Snatches (Same wgt as dead lifts)

    At 9 Minute Mark you will then have 6 minutes to find 1RM C&J

    C&J left must be completed before 15 minute mark to count

    Score = Rounds & Reps / Max C&J