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

  • Lepopäivä Workout

    Rest day - what did you do?

  • Sunnuntain Pitkä Workout

    4x 12min

    1) Kone

    2) 10×/liike:
    Tuulimylly
    Askelkyykky taakse
    KK-sivutaivutus
    KK-Suorijaloin mave
    KK-Gobletkyykky 4s alas

    3) Kone

    4) 10×/liike
    R-ranka punnerruspidosta
    Serratus kuminauhalla
    Lapapunnerrus
    Voimistelu-uinti
    20-30s kaaripito

  • Christmas Team competition 🎅 Workout

    Christmas team workout

  • CFCH Christmas Special Workout! Workout

    A)
    12 Days of Christmas with a Partner
    *1 Synchro Burpee
    2 Double KB Squats
    3 Strict Knee Raises
    4 Total KB Renegade Rows
    5 Deadlifts @ 60/40kg
    6 Box Jump / Step Ups
    7 Sit-Ups
    *8 Wall Balls Over the Rack
    *9 Synchro Shoulder Taps (Handstand or Plank)
    10m Plate Pinch Farmer Walk @tough
    11 Row Cals
    *12 Synchro Walking Lunges

    *These movements both partners are working at the same time. Other movements one person works.
    Both partners do the full amount of reps listed above. So the KB squats for example first one partner does 2, then the other does 2.

    Flow: 1 Burpee, 2 squats + 1 burpee, 3 Knee raises + 2 squats + 1 burpee and so on.

    B)
    As a group of 4+
    Reverse Sled Drag a very heavy weight 15m x 3 sets; rest as needed
    Use the big sled and rope!

  • Maastaveto Strength

    4 x 6 V.1

  • Rinnalleveto Workout

    Tekniikkaa + työsarjat.

  • Lauantai 11.12. Workout

    Partner Wod
    15 min for quality
    Treeni+:
    3 Muscle up
    6 Dual Db/kb hang power clean 22,5/15kg
    12/9 cal row
    Rest

    Treeni:
    6 C2b
    6 Dual Db/kb hang power clean 22,5/15kg
    12/9 cal row
    Rest

    Hiki
    9 Pull up/Ring row
    6 Dual Db/kb hang power clean 22,5/15kg
    12/9 cal row
    Rest

    You go, I go (round)

  • Strength Strength

    Bench Press
    6 x 5 @50-60% of 1RM, every 60s.
    - Speed focus

  • EMOM 20 min Workout

    1. min Power Snatch + Hang Snatch 60-70%
    2. Ergo @ easy pace

  • Partner metcon Workout

    0:00-8:00

    16 kierrosta:
    5 viivajuoksu
    1+1 devils press

    8:00-10:00 Lepo

    10:00-19:00 amrap

    Buy in: 20 wallclimb

    28m kottarit
    50 wallball
    28m kottarit
    25 devils press
    28m kottarit
    28m overhead askelkyykky

    pallo 9/6
    Kässäri 22,5/15

    Basic Wod

    0:00-8:00

    12 kierrosta:

    5 viivajuoksu

    1+1 devils press

    8:00-10:00 Lepo

    amrap

    Buy in: 10 wallclimb

    20m kottarit

    40 wallball

    20m kottarit

    16 devils press

    20m kottarit

    20m askelkyykky

    *kässäri 17,5/12,5