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

  • Kyykyn apuliikkeet Workout

    Kyykyn päälle:
    Box step ups 4x10+10
    Good morning 4x10

    Voi tehdä supersetteinä ja kierrosten
    väliin noin 2min lepo!

  • Fitness Workout

    A.
    Four sets of for quality:

    Supine Ring Row x 10-12 reps
    Handstand hold x 30-45 seconds
    Farmer’s Walk x 100 Meters
    Prone Plank Hold x 30-45 seconds

    Rest 1 min

    B.
    12 rounds in teams of two, alternating tasks (6 rounds each)

    200m Row
    10 Push up + 100m run

  • Monster 43/2015 Workout

    Partner WOD

    For time:
    100 calories on Rower
    100 Shoulder to overhead (ca. 50 % of 1 rm)
    100 Toes to bar
    100 Kettlebell snatch (alternating hands) 24kg/16kg
    100 Box over jump

    Do 50 m Farmers walk between every station switch (heaviest possible KB)

  • Fitness test by CF Espoo Workout

    20min aikana:

    Do one complex of
    - 5 power clean 60/40kg
    - 5 shoulder to overhead
    - 5 back squat
    rest exactly one minute between complexes
    Säännöt kopioituna:
    everybody starts with the given rep scheme
    you may not scale the weight during this exercise
    you may not rest the bar on the ground during a complex (not even re-grip)
    when you fail to do the complex with 5 reps of each movement, rest one minute and do your next complex with 3 reps each (3+3+3). Continue with this rep scheme until you can’t do threes anymore. Then, move on to ones (1+1+1).
    if you are unable to start the next complex of ones after EXACTLY one minute, it terminates this exercise
    your score is the amount of 5 rep complexes + reps from sets of threes and ones (for example 6 complexes + 32reps)
    have fun

    Tämän pitäis olla tosi kova all out jumppa. Eli pitäisi olla sellainen paino millä ei selviä loppuun asti 5+5+5 toistoilla. Tein itse 50kglla ja katkesin kun kellossa oli 19minuuttia eli periaatteessa ois varmaan 52,5-55 ollu vielä parempi. Mutta siis tämän pitää tuntua pahalta ja vastoin kaikkia yleisiä ohjeita, ottakaa tähän kahdesta vaihtoehdosta se raskaampi paino ja olkaa rohkeita. Espoossa porukka arkaili liikaa ja kaikki tikkaa vitosia helposti loppuun asti

  • Performance Workout

    B.
    Complete as many rounds and reps as possible in 8 minutes of:
    10 Pull-Ups
    15 Thrusters (95/65 lbs)
    30 Double-Unders

  • Strength 140915 Workout

    5x3min AMRAP, 1min rest:

    2 Power Clean (70/50kg),
    4 Push-Up,
    6 Box Jump

  • FFE Split Squat Strength

    Contralateral FFE DB Split Squat 4x10/
    (Aim hamstring to calf, adjust elevation accordingly)

    Superset with

    Banded 4 point clock hinge 4x4/

    Superset with

    V snaps then hollow snaps 4x10/

    3.5-4 min sets
    20 minutes

  • 3-position Power Snatch (floor, knee, mid-thigh) Strength

    Record loads used and other details when training this movement.

  • See Saw Press Strength

    DB See Saw Press 4x10/

    Alternating, as one arm presses up, the other comes down and vice versa.
    (Try increase weight from last week's stability press )

    superset with
    Explosive TRX T-Row x20
    https://m.youtube.com/watch?v=EnWsaeq21tc

    superset with
    Deck squats x 15
    https://m.youtube.com/watch?v=W4YVu0LkmXU

    3.5 min sets
    20 min

  • Friday 7th August 2015 Strength

    Every 2 min perform 3 OH Squats increase by 2.5/5kg each round. Start at 60% 1RM