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

  • Linnamasters 2022 (karsinnat) Workout

    QUALIFIER EVENT 1
    Part A

    With a 14 minute running timer (starting from 0:00)
    Min 00-09

    For time:
    10-9-8-7-6-5-4-3-2-1
    - Front Squat
    - Bar Facing Burpees

    M/W 35-39: 55/40kg
    M/W 40-44: 50/35kg
    M/W 45-49: 50/35kg
    M/W 50-54: 45/30kg
    M/W 55-59: 45/30kg
    M/W 60+: 40kg/25kg
    (For reps if not finished before timecap 09:00)

    Part B

    Min 09-14

    Find max weight in 5 minutes for:
    4 Deadlifts + 3 Hang Cleans + 2 Shoulder to Overhead

    After starting the complex, the bar cannot be dropped or stop on the ground. Athlete can however rest in a hang, front rack or overhead position. Athlete can get assistance when loading the bar, but only one bar can be used.

    Score: time for A, comment max weight for B

  • AMRAP 12 Workout

    5 devils presses (15/22,5kg)
    10 alternating double-DB front-rack lunges
    15/20-calorie Ergo

    Scaled WOD
    AMRAP 12:
    5 devils presses
    10 alternating double-DB front-rack lunges
    7/10-calorie Ergo

  • CF Seppä - Team WOD 12.11 Workout

    Teams of 2

    10 minutes to complete
    50 Calories
    50 Wall balls
    50 Db snatch
    50 Kbs
    Cap 10
    At 10 min mark:
    **
    1-10 Deadlift 60/45
    10-1 Burpee over bar
    **
    1-10 Power clean 50/35
    10-1 Box over jumps
    **
    1-10 Shoulder to overhead 40/25
    10-1 T2B

  • Ke 23.8.2023 penkki Strength

    Penkki stopeilla 3x5 (40-50-60%)

    Penkki 2x3x87,5%

    Penkki stopeilla 3x8 (40-50-60%)

    Kiertäjät kyljellään 3x20 / käsi

    Pystysoutu käsipainoilla 5x20

    Vipunostot eteen levypainolla 1x30

  • STRENGTH (Front rack lunge) Strength

    Front rack lunge 3x12
    * -lepo 3-4min
    -nouseva paino*

  • STRENGTH (Thruster) Strength

    Thruster 3x9
    * -lepo 3-4min
    -nouseva paino*

  • Perjantain Core Workout

    25min laadukkaasti

    6+6 OH-askelkyykky
    8+8 Sivutaivutus
    10-15 Pallonheitto kuppiasennossa
    Submax L-sit (roikunnassa, lattialla, kuulien välissä)
    90s Kevyt kone tai hölkkä

  • NBT Pehmeä aloitus Workout

    Emom 36 min

    1. 3-5 BMU / 6-9c2b / 10 pull ups
    2. 8-10 Pistols
    3. 5 power snatch 40/55 kg
    4. 1-2 Rope
    5. 10 M Hs walk/Shoulder taps
    6. 3 D-ball over Shoulder (heavy)
    7. 20m Sled push
    8. Max time Ring hold/4-6 Ring dip/1-3 RMU
    9. Rest

  • Clean & Jerk (Deload) Strength

    5 sets of 3 Clean & Jerks
    - Start @50% and build up by the feeling
    - Rest 2-3min btw sets

  • Front squats Strength

    B1) Front squat 3x6x60% 1 min and 30s rest between sets