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

  • BBF 101124 Workout

    2 sets of (5min rest btw sets)

    4x 3min ON/2min OFF

    A) 20/15 Cal Row
    +
    AMRAP of
    10 Wall Balls
    20 Double Unders

    B) AMRAP of
    10m SA DB OH Walking Lunges
    10 DB Snatches
    10m SA DB OH Walking Lunges
    10 Handstand Pushups

    C) 20/15 Cal Bike
    +
    AMRAP of
    12 KB Swings
    4 Burpee Box Jump Overs

    D) AMRAP of
    7 Pushups
    7 V-Ups
    7 Ring Rows

  • Conditioning Workout

    24 rounds: (YGIG per round)
    4 DDB thruster @2 x 22,5/15kg
    30 DU
    6 C2B

    TC 26min

    RPE 4-4.5

    Skaalaukset: DDB thruster->paino DU->reps minim 20->SU C2B->pull up->jumping C2B

    Huom! Treenin idea on liikkua kovaa, mutta taloudellisesti. Treeni tehdään YGIG tyylillä. Toinen tekee koko kierroksen, jonka jälkeen vaihto. Kaikki liikkeet pitää mennä UB.

  • SNATCH COMPLEX Strength

    6-8sets:

    3pos. snatch 65-75%

    1 above knee + 1 below knee + 1 floor

  • WOD Workout

    5 Kierrosta (kelloon emom 20)

    45s Koneella kalorit
    45s Boxin yli burpeet
    2min Lepo

    Tulos: Kalorit ja Burpeet

  • CF Seppä - Team WOD 18.3 Workout

    Work in pairs.
    AMRAP 30
    18 Front squats 70/55
    18 Wall walks
    30 Front squats 60/45
    30 Pull ups
    42 Front squats 50/35
    42 Hspu/push ups
    18 Db snatch
    18 Abmat sit up
    30 Db lunge
    30 Abmat sit up
    42 Db lunge
    42 Wall balls
    18 Burpee box jumps
    18 Calories
    30 Burpee box jump overs
    30 Calories
    42 Deadlift 50/35
    42 Calories

  • WARM-UP Workout

    4 rounds, 20 sec ON, 10sec OFF:
    1) Up&Down
    2) Medball Clean
    3) Russian Twist (with medball)
    4) Ring Row

    Perfect Stretch video + Thoracic Flow video

  • WARM-UP Workout

    WARM-UP

    5min Row, 30sec easy, 30sec hard. Increase the pace each minute.
    3 rounds:
    2+2 Single Arm Devils Press
    3+3 Goblet Lateral Lunge video
    10m+10m Single Arm Overhead Walk

    5+5+5 Wall Squat video + Snatch Drills video

  • C&J and Cindy Workout

    1-10 C&J @60/40kg
    Round of Cindy after every set

    Overall RPE 4

    WOD starts with one C&J, followed by one round of Cindy. Next set is 2 C&J and one round of Cindy...Final set is 10 C&J and one round of Cindy.

    Round of Cindy:
    5 Pull-Up
    10 Push-Up
    15 Air Squat

  • Optional accessory Workout

    Optional Accessory:

    3 rounds, rest as needed:

    10 Plate Sit-Up + 10 Plate Hollow Rock

  • Gymnastic Strength Workout

    Gymnastic Strength

    5 rounds, 20sec ON, 40sec OFF

    1) Bottom of Ring Dip
    2) Chin Over Bar
    3) GHD Extension Hold
    5) Rope L-Hang/Straddle Hang

    RPE 4-5

    Scale if needed (time, movements).