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

  • WOD Workout

    In 12 mins
    2000/1600 Meter Row/Ski or Double distance on Bike Erg
    then remaining time AMRAP:
    12 Burpee
    12 V-Up
    12 Box Jump Step-downs @ 60/50cm
    Goal: 2+rounds

    Extra credit:
    DB Hammer Curls: 3 x 10 3s down. Rest 60s.

  • "12 Days Of Covid" Workout

    RX:
    Just like the song "The 12 Days of Christmas", Add one exercise per round. (1, then 2-1, then 3-2-1, then 4-3-2-1 etc.)
    TC 45min
    Advanced:
    Will complete each exercise in ascending order, and then work back down to 1.
    TC 60min

    1 Clean and Jerk
    2 Overhead Squats
    3 Snatches
    4 Box Jumps 60/50cm
    5 Hang Cleans
    6 Lunges
    7 Clusters
    8 Bar Over Burpees
    9 STOH
    10 Deadlifts
    11 Air Squats
    12 Thrusters

    Advanced: 50/35kg
    RX: 40/28kg

    Let's see can you make it all the way to 12 and then back down to 1!?! Thrusters are done only once.

  • Strength 23-12-2021 Strength

    A) Squat Snatch Technique work. 12:00
    After warm-up, practice some reps with light to medium weights for singles or doubles

    B) Front Box Squat
    Build to an 8RM in 4 sets. Rest 2:00
    - parallel box
    - Record this result in 'kg' section

    C) RDL
    4 x 10-12. Rest 90s.
    - Working weight likely heavier than the Front Box Squat weight you just finished with.

  • Push jerk Strength

    Push jerk
    9x3r @ 70%
    Go every 60s.

  • 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.