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

  • HS-walk Workout

    HS-walk 5x20m or Shoulder taps 4x50 or work on your HS-walk for 15 min

  • BBC Weightlifting - Clean and jerk Workout

    A) Clean and jerk singles

    Nousu raskaaseen, mutta hyvin liikkuvaan clean and jerk 1RM.

    B) Front squats 3 x 2 @ 85-90%

    C) Accessory

    Saksivalakyykky, 4 x 8+8
    *Haastavuuden pitäisi olla keskiraskas. Noin 8/10 eli toistoja pitäisi jäädä tankkiin pari kappaletta.

    D) Core

    3 Rounds of:
    20 Weight supported flutter kicks
    20 Heels over weight raises
    10 Knee tucks

  • Conditioning 06-04-2022 Workout

    4 sets of;
    1:00 Burpee Shuttle Run 10m length
    Rest 1:00
    1:00 Bike Erg Hill Climb (max damper, out of seat) or 1:00 Ski Erg
    Rest 1:00
    1:00 Single Arm Farmer Carry (:30 per arm)
    Rest 1:00

    • Start at any station and rotate between the movements. At the end of the workout you have completed 4 sets of each
    • Effort level easy to moderate.

  • Deadlift (DELOAD) Strength

    4 sets of:
    4 Deadlifts @100-110% of Clean 1RM
    - Rest 2min btw sets
    - Use clean grip
    - Pause 2-3sec under the knee and explode up
    - Drop each rep

  • CFPORVOO Front squats week 3 Strength

    front squats
    5x45%
    3x55%
    1x65%
    Amrap x 75%

  • AMRAP 12 Workout

    AMRAP 12
    9 Snatches 60/40kg
    12 Toes-to-bar
    15 Box Jump Overs

  • "WILLIAM WREN" Hero WOD Workout

    21-15-9 reps for time:
    - Bench Presses @65% of 1RM
    - Ring Dips
    - Hand Release Push-Ups

  • PowerMethod, upper body Workout

    Warm up
    A1 Banded shoulder press x 8 (2220)
    A2 Wall climb x 4
    B1 Banded scapula pull, sitting position x ( 2220)
    B2 Banded version 1 hand pull over x 8 (2220)
    C1 Banded crosspush x 8 side (2220)
    C2 Push up x 8 (4040)

  • Maanantai 28.3. Workout

    Mobility

  • Saturday Madness Workout

    AMRAP 35:00 with a partner
    1000m x Row
    30 x Partner Squat Ball Throw (a bit like a wall ball, but throw the ball to your partner)
    30 x Burpee pull up
    30 x Hang Power Snatch @34/25kg

    Split work as needed
    Goal: 3+rounds