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

  • Hero wod Workout

    The Twister

    Amrap 10 min.
    5 Deadlift 60/80kg
    5 Power Clean 60/80kg
    5 Front Squat 60/80kg
    5 Shoulder to OH 60/80kg
    5 Thruster 60/80kg
    (For ladies different weights)

    Amrap 10 min.
    100 DU
    50 kcal engine
    20 Burpees over box

    Amrap 10 min.
    15 abmat/ghd
    8 Double KB Snatch 16/24 kg

    Rest 3min btw amraps.

  • Long interval Workout

    3+ Hours Before or After CFE Strength & Conditioning WOD

    Choose ONE of the following sports:
    Swim :Repeat 500m, recover 3:00, until form/pace deteriorates
    Bike:Repeat 5k, recover 3:00, until form/pace deteriorates
    Run :Repeat 1M, recover 3:00, until form/pace deteriorates
    Row :Repeat 2k, recover 3:00, until form/pace deteriorates

    Post sport, times, and total number of intervals to comments.

  • "Tosh" Workout

    3+ Hours Before or After CFE Strength & Conditioning WOD

    "Tosh"
    Swim 3 x (50 m/y, 100 m/y, 200 m/y) recover 1:1 work/recover ratio
    Bike 3 x (1/2M, 1M, 2M) recover 1:1 work/recover ratio
    Run 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio
    Row 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio
    Post sport, times, and total number of intervals to comments.

  • Short interval Workout

    "Tabata"
    Swim 8 x 20:10, use pool or open water
    Bike 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
    Run 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
    Row 8 x 20:10, if on C2 use meters or watts

    Post sport, times, and total number of intervals to comments.

  • Superkids 7-9 v WOD Workout

    5 min AMRAP

    3 x pituushyppy etuperin
    3 x pituushyppy takaperin
    3 x supertiukka PEP
    3 x polvet rintaan

    3 min lepo

    5 min AMRAP

    20 m karhukävely
    20 m kuperkeikka takaperin
    10 m kinkka (vasen)
    10 m kinkka (oikea)

  • Superkids 7-9v taito Workout

    Rinnalleveto kyykkyyn

    Rive sylistä kyykkyyn - tiukka vastaanotto
    Rive maasta kyykkyyn - tiukka vastaanotto

    Käytä kevyitä tankoja.

  • Warm up Workout

    90s. Row / Bike

    2 rds:
    3+3 Up & down dog
    3+3 Spider lunge + twist
    6+6 One hand Front squat (w/ KB)

    45s. Row / Bike

    2 rds:
    6-8 Deadlift
    6-8 Hang Power clean
    6-8 Front squat

    Mobility:
    - Lunge complex
    - Pigeon stretch
    - Ankles
    - Front rack
    - Couch stretch

  • Kotitreeni WOD Workout

    WOD
    5-10-15-20-25-10-5
    bench dip
    mountain climber/russian twist
    jumping jack

  • 9x5 weighted pull ups Strength

    9x5 weighted pull ups. lisää painoa viime kerrasta

  • CFMEDA 07.07.14 Workout

    AMRAP 12:
    4 Barbell Bear Complex 50/35
    21 DU
    1 Complex = 1 Power Clean, 1 Front Squat, 1 Press, 1 Back Squat, 1 Press.