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

  • BENCH PRESS Strength

    Set 1 - 12reps @ 50%
    Set 2 - 10 reps @ 55%
    Set 3 - 8 reps @ 60%
    Set 4 - 6 reps @ 70%
    Set 5 - 4 reps @ 80%

  • 6.8.2019 Workout

    *** Deload Week ***

    A.
    Conditioning
    "Kelly Rowland"
    For Time:
    50/35 Calorie Row
    3 Rounds of “Kelly”
    50/35 Calorie Row

    1 Round of Kelly:
    400 Meter Run
    30 Box Jumps
    30 Wallballs (20/14)

    B.
    Midline
    3 Supersets:
    1 Minute D-Ball Hold
    20 GHD Sit-ups
    Rest 2 minutes between

  • “Fins Out” Workout

    4 Rounds:
    10 Close Grip Pushups
    15 DB Bent Over Rows, each 20/10
    20 Strict Presses (empty barbell)
    25 Banded Pull Aparts
    30 Sit-Ups
    Rest as needed between rounds
    Post scores to comments.

  • WOD Workout

    4 Rounds of:
    15 Toes to Bar
    15 Calorie Row/Bike/Ski
    15 Double KB Clean + S2OH
    Rest 60s after each round
    Timecap: 20 mins

  • Adv. Class: Intervals Workout

    Interval work, either solo or as team work (IGYG)
    5 stations: 2 min work, 2 min rest between stations, 2 full rounds

    30 DB Snatch 22,5/15kg
    Max air bike cals

    30 KB Swing 24/16kg
    Max row cals / SDLHP

    20 Pull up
    Max burpees

    20 Push up
    Max air squat

    15 DB Thruster 2x22,5/15kg
    Max box jumps 24/20"

    Score is your max reps.

  • Chill Out! Workout

    8 min AMRAP
    10 Push Press (40/20kg)
    20 V-Ups
    10 Box Jumps (60/50cm)

    3 Min REST

    8 min AMRAP
    10 Pull-Ups
    20 Ground To Overhead (40/20kg)
    10 Burpees

  • CF East Turku WOD 27.8.2013 Workout

    10 min AMRAP
    10 Power Snatch
    20 DU

  • -WOD- Workout

    15-20min AMRAP
    - KB swings x 16
    - lunge ISO holds x 30sec e/l or 2 x 15 sec holds
    - Spider-man push-ups or incline x 12
    - Toes2Bar or hanging knee/leg raises x 8

  • Strength Strength

    6-6-6-6 of:
    BB Front Squats
    6 @ 9 RPE (-10%) (Load Drop)
    70% 1RM 6 reps
    75% 1RM 6 reps
    75-80% 1RM 6 reps
    70% 1RM 6 reps

  • Intervals Workout

    Intervals

    In pairs
    3 min amrap
    burpee + 10 m shuttle run + burpee

    Rest 30 sec (pisteen vaihto)

    3 min amrap
    1 pull up + 1 toes to bar
    2 pull up + 2 toes to bar jne

    Rest 30 sec (pisteen vaihto)

    3 min amrap
    1 wall climb + 10 one handed kb swing

    Rest 30 sec (pisteen vaihto)

    3 min amrap
    5 wall ball squat clean 9/6 kg
    15 double unders

    Pari A aloitttaa ja tekee ekan 3 min amrapiin
    ja sillä aikaa B lepää. Sen jälkeen 30 sekunnin vaihtoaika
    ja pari B tekee ekan ja pari A lepää eli työtä 3 min, lepoa 3 min
    Tämä on intervalliharjoitus eli go fast every round

    "