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

  • 181122 Perjantai Strength

    DELOAD WEEK

    A) 7 sets of clean & jerk complex
    2 clean pull
    2 hang squat clean
    2 jerk
    Light / moderate weight (45-60% 1RM)
    Go every 2min

    C) Core
    3 rounds with partner
    8-10 weighted explosive sit-up + throw
    6-8/side weighted russian twist + throw

  • Shoulder Press (DELOAD) Strength

    5 sets of Shoulder Presses
    - Rest 2-3min btw sets.

    Set 1: 4 @65-70%
    Set 2: 4 @65-70%
    Set 3: 4 @65-70%
    Set 4: 3 @70-75%
    Set 5: 3 @75%

  • 3 x AMRAP 3 Workout

    3 x AMRAP 3:
    20 sumo deadlift high pulls (30/42,5 kg)
    20 sit-ups
    Max calorie ergo in the remaining time
    – Rest 1:00 between rounds.

    Scaled WOD
    3 x AMRAP 3:
    15 sumo deadlift high pulls
    15 sit-ups
    Max calorie ergo in the remaining time
    – Rest 1:00 between rounds.

  • 101122 Torstai Workout

    5 rounds 3min work / 1,5min rest
    17/14 cal row
    12 box jump 60/50
    AMRAP one arm devil's press 22,5/15

    Result is the total amount of devil's presses done in the workout

  • CFPORVOO WOD 7.11.2022 Workout

    3 rounds
    10 push ups
    10 pull ups
    10 weighted sit ups 10kg/5kg

  • Green 061122 Workout

    A) AMRAP 12
    3–6-9-2-…
    Wall Balls
    Box Jump Overs

    *6x8m Shuttle run after each rounds

    Rest 3min

    B) EMOM 12
    1) 13-15/10-12Cal. On a machine
    2) 12-16 DB Snatches
    3) 30-50 Double Unders

    Rest 3min

    C) AMRAP 12
    10 Pull-ups
    10 Single Arm KB Thrusters
    30sec Plank hold

  • Sunnuntain Pitkä Workout

    20× 2min

    1) Amrap:
    10 Kevyt KK-heilautus
    10 Goblet kyykky
    5+5 Yhden jalan mave

    2) Amrap:
    5-10 Lankkuburpee
    20s Kaaripito
    20s Kuppipito

    3) Kone

    4) Kone

  • 5 rounds for time Workout

    5 rounds for time:
    24/30-cal ergo
    – Rest 2:00 between rounds.

    Scaled WOD
    5 rounds for time:
    10/15-cal ergo
    – Rest 2:00 between rounds.

  • Maanantai 17.10.22. FN Workout

    Viikko 42 (kevennys)
    Treeni 1
    Warm Up
    4x45s on/15s off cardio work
    then
    10+10m karhukävelyt + 10m mittarimato + 10m tinasotilas + 10m askelkyykyt kierto etujalan puolelle
    5+5 kyykky venytys + 10-15 laparullausta tangossa roikkuen + 10/10 käsien pyöritykset eteen&taakse
    paikat valmiiksi ja tekemään

    WOD
    Part 1
    3 rounds
    40s easy/20s mod/10s fast cardio
    8+8 bulgarian split squat
    8+8 single arm db bench press
    8-12 abmat sit ups + 20-30 flutter kicks

    Part 2
    3 rounds
    40s easy/20s mod/10s fast cardio
    8 ankle elevated rdl
    8+8 single arm db/kb row
    12 shoulder taps + 24 mountain climbers

    Part 3
    3 rounds
    40s easy/20s mod/10s fast cardio
    6+6 windmill
    12-16 weighted cossack squats
    8-12 supermans

  • Lepopäivä Workout

    Rest day - what did you do?