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: DU & wall walk Workout

    AMRAP6:
    20-40 DU / 30s DU training / 30-60 SU
    2-4 wall walk / 3-6 feet on box wall walk

  • 11.3.2024 SHOULDER PRESS Strength

    6@up to RPE8 *could do 2-3 more reps, then DROP SETS 3x6@-10%
    *target load of max ~71%, sp-%, rest btw sets 3min

  • Perjantai 15.3.24. FN Workout

    Warm Up
    2 rounds
    2 min cardio machine
    20 banded side steps + 10-15 banded air squats
    20 banded glute bridges / 2nd round 10/10 single leg hip bridges
    :60 Plank Hold
    then some squat mobility and start warm up sets

    Strenght
    Back Squat 10-8 and 3x6 reps@55-60-70-75-80% of 1rm
    Front Squat 3x8-10 reps@50-70% of 1rm
    rest 2-3 min bwn sets

    Accessory Work
    Weighted farmer hold walk lunges 3x16 reps, build in weights
    Weighted Russian Twists x 20-30 reps + Tuck ups x 10-15 reps
    rest 1-2 min bwn sets

  • WOD, Strength Strength

    Strength / Technique:

    Every 4'min for 5 sets:

    2 Bench presses @ RPE 9
    10 DB biceps curl

    Then..

    1 Set Max Reps @ 90%

  • CrossLifting Workout

    A,
    2022 CF Games Semifinal Complex
    Daily max of
    3 Clean (tng)
    2 Front Squat
    1 jerk

    • build up in 5 sets
    • 2 mins rest between Heavy sets

    B,
    Amrap 12 mins
    2-4-6-8…
    Deadlift @50/35kg
    Hang Power Clean
    Front Squat
    No push up burpee

    Goal : round of 12 or more

  • Voimanosto: ti 12.3.2024 kyykky/maastaveto Strength

    Kyykky 1x90%

    Maastaveto 5x5x60%
    -päinvastainen tekniikka

    Sivutaivutus 3x20 / puoli

    Kiertolankut 3x20-30 (10-15/puoli)

  • 11.3.2024 BasicWod Strength

    Shoulder Press

    3 x 2 @ Moderate. Go Every 2:00
    ...into Building in 12 Minutes 2 RM

  • 9.3.2024 For Quality Workout

    For Quality 15 minutes of :

    5 Sots Press, snatch position
    3 Skin The Cats
    5 Deck Squats
    6 Pike Hip Touch on wall

  • 10.3.2024 Barbell Cycling Workout

    4 Rounds For Time :

    7 Power Clean
    3 STOH
    2 Front Squats

    Rest 0:30

    Barbell 60/42,5 kg

  • WOD: Open 24.2 Workout

    AMRAP20:
    300m row (official) / 300m ski erg / 600m bike erg
    10 deadlift (84 / 56)
    50 DU / 60s training / 50 SU

    Skaalaus:
    - Soutu: Virallinen (tuomaroitu) suoritus C2 rowerilla, jos et tee virallista suoritusta voit valita myös muun koneen.
    - Maastaveto: Valitse paino, jonlla pystyt tekemään tuoreena helposti toistot putkeen. Treenissä voit tehdä muutamassa sarjassa tai nopeina ykkösinä.
    - DU: Valitse toistomäärä, jonka pystyt tekemään noin minuutissa tai treenaa tuplia minuutin ajan. Harkitse tuplien rikkomista 2-4 sarjaan alusta asti, jos tiedät ettet pysty tekemään toistomäärää putkeen 5+ kierrosta.