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

  • Peruskestävyyskurssi harjoitus 13 Workout

    Rowing intervals

    2-3x2000m

    Easy to moderate pace/ 70-80% / rest 3min btw sets

    ••••

    20min bike

    Easy pace cooldown / 65-70% bpm

  • Power Snathes Workout

    Weightlifting
    Power Snatches 3x5 reps @60,65,70%

  • REST DAY Workout

    REST DAY

  • Muscle & Power, YV2 Strength

    Hang clean pull 4x8 reps

  • CFKN minit Workout

    Leikkiä ja lämmittelyä

    Lankkuralli

    Treeni 5 kierrosta 20s liike 10 tauko
    Roikunta
    Vene
    Kuperkeikkoja
    Pikajuoksu omalla paikalla
    Lankku

    Loppuvenyttelyt

  • Conditioning Workout

    6x4min on 2min off

    In 4min:
    3 wall walk
    6 renegade row (3/3) 2x20/10kg
    9 dbl DB hang power clean
    AMRAP cardio for cals

    Score is the least calories collected

  • #LASPCLASS25052020 Workout

    PVC+MOBILITY

    Superman Plank BAG/KB Touch 3x10
    Plank Shoulder Taps 10 per lato
    poi

    10-8-6
    Strict Pull-Ups
    Ring dip
    20-16-12
    KB Goblet Squats
    Cal. Row (SE SU 3 X LE REP INDICATE / SE DU 2XS REP INDICATE)
    TTB Strict (INN ALT. TOE TO TOUCH)

    STRENGHT
    Dumbbell or BB Bent Row 4-5 x12-15

    Straight Arm Band Pulldown 5x15 Heavy Band

    8rnd

    (2 squat clean + 4 front squat)

    rest 90"

    WOD
    "KANGAROO"
    10 rnd
    10 cal. row
    10 Hang Power Snatch 35-40/25-30kg
    10 Box jump

    Scoring:

    SKILL
    HSW

    DRILLS:
    D1. 6 set
    2 strict HSPU wall facing + hsw partendo dal muro (2/3 steps) x 5 set
    Note: x hsw dal muro provare a spingere col piede, avanzando di bacino e provare
    a spostare prima una mano, poi l’altra ...se prendo confidenza provo a fare qualche
    passo
    D2. Totalizzare 10 pull over
    Note: iniziare a prendere confidenza con il pull over partendo da terra o da un box
    (instagram.com/p/Bni3OztBjt6/?utm_source=ig_web_copy_link)

    Scoring:

    OPZIONALE
    3 RND
    Run
    0:30 Hard
    3:30 Moderate
    2:00 Easy
    1:00 Walk

    5 RND
    Rest 1-2' TRA I RND

    Dumbbell Close Grip Pullover 12-15
    Plank Shoulder Taps 10 per arm Bodyweight

    Alternating Hammer Curl 5 X 5-6 per arm

  • SPCOM25032020 Workout

    A.
    5' DU 40"ON 20" OFF
    4x 20-30" Front Rack Hold (TENERE LA POSIZIONE CON CARICO LEGGERO SIA CON BB CHE CON KB )
    POI
    4 RND
    100DU / 200SU
    20 SIT-UP+PLATES
    10 Empty Bar Squat clean

    B.
    “Touch and Go” Push Jerk
    18/15/12/9

    C.
    AMRAP 8'x 2RND
    8 Hang Power Snatch
    8 Burpee Box Jump Overs
    Rest 5'

    E.

    5a. OLY – For Weight
    Every :90 for 12:00
    1 Drop Snatch (

    ) + 2" Pause OHS

    F.
    For Time
    200 j. jack
    150 Goblet Lunges
    100 W. ball (in alternativa thruster leggeri)

    G.
    AMRAP 10 '
    2-4 Unbroken Strict HSPU
    40" hollow

  • CFKN teinit TIISTAI Workout

    Lämmittely ja mobility

    Rive ja työntö
    Otm 8 2rive 1 raakapunnerrus

    3kierrosta On/ off 30s/1min
    Kone
    Punnerrus
    Istumaan nousu

    Loppuvenyttelyt

  • 11.10.2025 3 rounds Workout

    3 Rounds @ focus on posture & quality

    10-20m/side Front rack + overhead carry
    12–15/side DB/KB side bend
    0:20-0:30/side Copenhagen plank

    – Rest as needed between rounds –