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

  • ABS Workout

    3 Sets:
    15 V-Ups
    30 Flutter Kicks (2=1)

    Try to go unbroken and rest 2min btw sets

  • KETTLEBELL Workout

    Practice different KB movements.

  • 30min. For quality Workout

    2min.: Row / Air bike / Bike / Ski
    10 DB's Power/Muscle clean
    10 DB's Front squat
    2min.: Row / Air bike / Bike / Ski
    1-3 Rope climb
    30-45s. SB/KB carry

  • 5 RFT Workout

    5 RFT:
    10 HSPU
    20 Skillmill sledge push
    30 DU

  • 40 min, 2 min per piste Workout

    40 min, 2 min per piste:

    1. Soutu tai assault pyörä
    2. Kävely käsipainot tai kahvakuulat eturäkissä
    3. "Karhukompleksi" @20/15kg rinnalleveto etukyykky vauhtipunnerrus takakyykky vauhtipunnerrus
    4. tauko

  • WOD Workout

    For Time:
    40 DU
    30 HSPU (10 strict + 20 kipping)
    25 T2B
    20 STOH @50/30kg
    15 FS @50/30kg
    10 Burpee over the bar
    TC: 12'

  • Accessory Workout

    4rds
    Nordic curl x 8-12
    rest 1 min
    Reverse Lunge w/2KBs
    rest 2 min

  • Conditioning 15-02-2020 Workout

    With a running clock with a partner:
    0:00 - 15:00
    5:00 AMRAP - Calorie Bike or Row or Ski or Stairs
    5:00 AMRAP - Wall balls @20/14lbs
    5:00 AMRAP - Calorie Bike or Row or Ski or Stairs

    18:00 - 28:00
    5:00 AMRAP - Curtis Ps @60/42.5kg
    5:00 AMRAP - Power Clean + S2OH @60/42.5kg

    • One person works at a time - split however desired. Score = total reps
    • Barbell loading should be light enough to complete sets of 3-5 at a time of PC/S2OH & 1-2 Curtis Ps at a time.

  • Thursday 13th February 2020 Workout

    Strength

    build upto a heavy complex:

    2 snatch high pull + 1 hang snatch

    WOD

    In teams of 3:

    200m row
    10 deadlift

    AMRAP 20min

  • 2.9.2019 CF Workout

    Vielä mennään 6 viikkoa jotakuinkin samalla kaavalla :) Alkaa reidet turpoomaan!

    Takakyykky stopilla, raskas ykkönen. + 1x5@60% raskaimmasta

    "Jerk Balace" 1x3@45%, 1x3@50%, 2x3@55%

    VAPU 5RM

    Takakyykkyhyppy (syvästä) 3x3@25%

    Jalannostot 3 x max