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

    Cf Games Open 12.1
    AMRAP in 7 minutes
    Burpees
    The workout begins with the athlete in a standing position. Athlete must move from standing to flat on the ground to touching an object (15cm above their max standing reach) with both hands.

    Score is the total number of repetitions before the 7-minute clock ends.

    Good Scores for “Open 12.1”
    – Beginner: <80 reps
    – Intermediate: 90-110 reps
    – Advanced: 120-135 reps
    – Elite: 140+ reps

  • Mobility Workout

    EMOM30 (3 kierrosta)
    1. Squat rotation
    2. Downward dog to kobra
    3. Askelkyykkyasennossa rintarangan kierto / vasen
    4. Askelkyykkyasennossa rintarangan kierto / oikea
    5. Kasakkakyykky
    6. Jefferson curls
    7. Takareiden rullaus foamrollerilla (vasen)
    8. Takareiden rullaus foamrollerilla (oikea)
    9. etureiden rullaus tangolla (vasen)
    10. etureiden rullaus tangolla (oikea)

  • 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