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

  • Snatch complex Strength

    OTM 20 min
    Hang power snatch + overhead squat x 2 + 2 (first 10 minute)
    Hang snatch + snatch x 1 + 1 (last 10 minute)

  • Muscle & Power, AV1 Strength

    Front squat 8-8-6-6 reps

  • 12.8. WOD Workout

    2min Ski
    2min REST
    2min Row
    2min REST
    2min Assault
    2min REST

    EMOM27 (3 rounds):
    1. DU 30-50
    2. Air Squat 20
    3. Push Up 10-20
    4. Box Jump 10-15
    5. Sit-Up (AbMat) 10-20
    6. Back Extension 10-15
    7. 20m Sled (YGIG)
    8. REST
    9. REST

  • Rowing & Toes to bar Workout

    Metcon (quality)

    5 Rounds, every 4:00 minutes:
    500/400m row
    10-15 Toes to bar

  • 6.4.2021 Workout

    KEHONHUOLTOVIIKKO
    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • Conditioning Workout

    Conditioning :
    A,
    EMOM 16 (40:20; work: rest )
    1.min: Burpee to plate (20/15kg)
    2.min : Plate G2OH @20/15kg
    3. min: waiters walk right
    4. min: waiters walk left

    B,
    Death by : wall ball @9/6kg + USA swing @24/16kg
    Start with 4 reps each
    1 min: 4 wall ball + 4 swings
    2. min: 5 wall ball + 5 swings
    3. min: 6+6
    4. min: 7+7
    5. min: 8+8
    6. min: 9+9
    7. min: 10+10
    .
    .
    .Goal: round of 8. (11+11)

  • RestDay! Workout

    Lepoa/Huoltoa/Uintia!

  • Johaan 3 Day Workout - Day 2 Workout

    Arm Rotation - 45 seconds
    Other Side - 45 seconds
    Push-ups 45 seconds
    Jumping jacks 45 seconds
    Jump rope 45 seconds
    Sumo squat 45 seconds
    Shoulder Tap - 45 seconds
    Plank - 45 seconds
    Handstand - 45 seconds
    High Knees - 45 seconds

    Repeat this set twice

    15 seconds break after each exercise

    Make sure to drink water after each set

  • CFKN teinit Workout

    Alkulämmittely ja mobility

    Kyykyt: taka, etu, vala ja thruster

    Wod: 7min amrap
    6 thruster
    + 1 burpee /kierros

    Core

    Loppuvenyttelyt

  • Work Out Day 2 Devansh Workout

    Day 2
    Part A - 4 rounds
    Skipping - 100
    Lateral lunge to high knee - 10 each leg
    Spiderman plank - 12 each side

    Part B - 4 rounds
    Push ups - 15 (full range of motion) pause at bottom for 2 sec
    Band pull apart - 15
    Shrugs - weighted - 15
    Medicinie Ball Crunches - 15

    Part C - 1 round
    20 meter sprints
    As many as possible for 3 minutes
    Rest 3 minutes
    As many as possible for 2 minutes
    Rest 2 minutes
    As many as possible for 1 minute
    Rest 1 minute
    As many as possible for 30 sec.

    Alternate days can run 3 - 5 km depending on cardio fitness, steady state running on treadmill.