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

  • LINNAMASTERS 2020, LAJI 4 Workout

    FOR TOTAL REPS:

    AMRAP 6 minutes:

    3 Power Snatch
    15 Wall Balls 9/6kg

    Rest 2 minutes before..

    AMRAP 6 minutes:

    15 Box Jump Overs 60/50cm
    12 Toes to Bar
    9 HSPU

    Rest 2 minutes before..

    AMRAP 6 minutes:

    30m DB Front Rack Lunges
    20 DB Devils Press (Tiebreaker)
    10 Bar Muscle Ups

    Käytettävät painot ja skaalaukset ikäluokittain kilpasarjoissa:

    M/N 35-39: Snatch 55/37,5kg, DBs 22,5/15kg
    M/N 40-44: Snatch 50/35kg, DBs 22,5/15kg
    M/N 45-49: Snatch 45/32,5kg, DBs 17,5/12,5kg
    M/N 50-54: Snatch 40/30kg, DBs 17,5/12,5kg
    M/N 55-59: Snatch 35/25kg, DBs 15/10kg, HSPU +1 AbMat, Chest to Bar Pull Up
    M/N 60+: Snatch 30/20kg, DBs 15/10kg, HSPU +1 AbMat, Chest to Bar Pull Up

  • LINNAMASTERS 2020, LAJI 2 Workout

    For total time:

    30 Over Unders 60/50cm

    into..

    30-20-10 reps of:
    Overhead Squats
    Chest to Bar Pull Ups

    into..

    30 Bar Facing Burpees

    TIMECAP: 20 min

    Käytettävät painot ja skaalaukset ikäluokittain kilpasarjoissa:

    M/N 35-39: 50/35kg
    M/N 40-44: 45/32,5kg
    M/N 45-49: 40/30kg
    M/N 50-54: 35/25kg
    M/N 55-59: 30/20kg, Chin Over Bar Pull Ups
    M/N 60+: 25/15kg, Chin Over Bar Pull Ups

  • 100821 Tiistai Workout

    Every 4min for 3 rounds
    250/200m row
    10-15 toes to bar / heels over hips
    10 slam ball

    Rest 4min

    Every 4min for 3 rounds
    250/200m row
    10-15 pull-up
    30-60 double under

  • Endurance Workout

    10 rounds for time:
    500m row or 400m run
    10 Wallball
    10 KB Swing
    10 Burpee

  • Lepopäivä Workout

    Rest day - what did you do?

  • CFPORVOO PK 5.8.2021 Workout

    30 min pk
    100 ROPE JUMPS
    6 HANG SNATCHES 20kg/15kg
    6 OHS 20kg/15kg
    500m ROW
    300m JOG
    6 HANG CLEANS 20kg/15kg
    6 tall clean 20kg/15kg

  • Extra Credit 05-08-2021 Workout

    Single Leg Glute Hip Thrust
    3 x 12-15 each. Rest 60s.

  • Conditioning 28-07-2021 Workout

    A) Row Intervals
    10 x 15s hard/45s easy.

    B) Bike/Ski Intervals
    10 x 15s hard/45s easy.

    • Both A/B should be tough but CONSISTENT. This is week 2 of a 4 week progression.
    • A/B can be done as B/A also.

    C) Crossbody Carry
    3-5 x 30m/side with heavy weight

  • Monday 2nd August 2021 Strength

    Strength

    Press
    strength 7*3
    hypertrophy 7*6 (45sec rest)

    accessory

    3 sets of 8-12 reps
    Chin ups
    Skull crushers

    workout

    20 min EMOM

    Min 1: HSPUs/pike press ups/Z press
    Min 2: 3 way plate raises
    Min 3: pull ups/chin over bar holds/ ring rows
    Min 4: banded lat pull down
    Min 5: rest
    *choose numbers for the gymnastics which are challenging, but sustainable. Go to failure on the light exercises.

    afterparty

    800m suitcase carry

  • Extra Credit 03-08-2021 Workout

    Banded Pushdowns
    2:00 Max reps.