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

  • Lunges Strength

    E3:30 x4:
    16 alt. step back front rack lunge

    • RIR 2-3 / leg on last set

  • Day 22 - Conditioning Workout

    Warm-up: 1000m easy row + 5 x easy 100m + fast 100m

    A: Row: 12 x 750m. Goal is to row fast in the anaerobic zone. 90 sec rest between sets.

    Cool-down: Easy row for 5 min + 5 min mobility

  • BBC Weightlifting - Week 37, day 3 (viikko 3) Workout

    WARM-UP

    Every minute on the minute for 12 minutes of:
    1) :45s Row
    2) 10-15 Medball bearhug squat jumps
    3) 5-8 Hang cleans
    4) 5 Burpee box get-ups/jumps

    CLEAN AND JERK

    2 x (2+1) @ 71%
    2 x (2+1) @ 76%
    2 x (2+1) @ 81%
    Lift every 2:00 min

    

STRENGTH

    

Every minute on the minute for 10:00 minutes of:
    3 Deadlift @ 70% + 3 High box jumps

    CONDITIONING

    Every minute on the minute for 24:00 minutes of:
    1) 15/12 Calories row
    2) 5-10 Dual dumbbell thrusters, 2 x 22,5/15kg
    3) 14/11 Calories ski erg
    4) 5-10 Burpee box jumps 24/20

    (OPTIONAL) ACCESSORY

    Back rack lunges,
    3 x 8/8 (hard)

    1-Legged reverse hyper,
    3 x 10/10 (moderate)

    1-Arm bent over row,
    3 x 12/12 (hard)

    Sandbag bearhug hold,
    3 x 1:00 min

  • 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