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

  • Deadlift waves Strength

    Deadlift (6/8):

    E3MOM x6:
    Reps: 5-4-3-4-3-2
    - RIR 1-2 / @ ~80-92%

  • 25.11.2017 Workout

    AMRAP 7
    21 GTOH 60/45kg
    17 wallball 9/6kg
    9 box jumps 36/30"
    rest 3 min
    AMRAP 7
    21 box jumps 36/30"
    17 wallball 9/6kg
    9 GTOH 100/70kg

  • 4.12.2017 Workout

    30 minutes for sweat, every movement 20 reps. then switch

    reverse plank
    mountain climber
    dead bug
    reverse snow angle
    single leg deadlift
    table top toe touch
    banded row

  • 9.12.2017 Workout

    Winter War 2018, karsinta laji II

    LAJI 2 (osa 1):
    5min AMRAP
    - Seinäpallo heitto -
    4-8-12-16-20-24...
    - Varpaat tankoon -
    2-4-6-8-10-12...
    LAJI 3
    4min AHAP
    Maksimipaino kompleksiin
    - 1 x Rinnalleveto -
    - 1 x Rinnalleveto riipusta -
    - 1 x Ylöstyöntö -
    LAJI 2 (osa 2):
    5min AMRAP
    - Seinäpallo heitto -
    ...12-16-20-24-28-32...
    - Varpaat tankoon -
    ...6-8-10-12-14-16...
    Miehet: 9kg pallo (20lb)
    Naiset: 6kg pallo (14lb)

    Skaalattu

    LAJI 2 (osa 1):
    5min AMRAP
    - Seinäpallo heitto -
    4-8-12-16-20-24...
    - Jalkojen nosto -
    2-4-6-8-10-12...
    LAJI 3
    4min AHAP
    Maksimipaino kompleksiin
    - 1 x Rinnalleveto -
    - 1 x Rinnalleveto riipusta -
    - 1 x Ylöstyöntö -
    LAJI 2 (osa 2):
    5min AMRAP
    - Seinäpallo heitto -
    ...12-16-20-24-28-32...
    - Jalkojen nosto -
    ...6-8-10-12-14-16...
    Miehet: 9kg pallo (20lb)
    Naiset: 6kg pallo (14lb)

    Ohjeet löytyvät osoitteesta:

    http://www.cfwinterwar.com/karsinta/karsintalajit/

  • 2.1.2018 Workout

    On a 12-minute clock, 4 rounds of:
    1 minute of 24/16kg kettlebell snatches
    1 minute of sit-ups
    1 minute of lunges

  • 9.6.2018 deload cycle Workout

    EMOM 10

    a) plate carry 2x15/2x10 max distance
    b) plank hold

  • 10.6.2018 deload cycle Strength

    Overhead squat, 3 sec pause on bottom

    5x5@moderate, good quality.

  • 14.6.2018 Workout

    Two 15-minute AMRAPs in 30 minutes

    AMRAP from 00:00-15:00
    5 Snatches 55/40kg
    11 Wall Balls 9/6kg
    14 HR Push-Ups

    AMRAP from 15:00-30:00

    7 Bar Muscle-Ups
    12 Burpees
    16 Double-Unders

    With a running clock perform as many repetitions as possible (AMRAP) of the first 15-minute portion of the workout. At 15:00 move on to the second 15-minute AMRAP. Do not rest between AMRAPs.

  • 15.6.2019 Workout

    AMRAP 15

    Run 200m
    25 Deadlift 80/60kg
    25 Wallball 9/6kg
    25 DB push Ups
    Run 200m
    25 Deadlift 80/60kg
    25 Chest to bar pull ups
    25 Jumping Lunge, each leg

  • 040924 Keskiviikko B Workout

    B) 8min AMRAP with partner
    Athlete 1: 7+7m double DB front rack walking lunge 2x22,5/15
    Athlete 2: AMRAP box jump 60/50

    Switch when walking lunges are ready.
    Result is the total number of box jumps.