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

  • AMRAP 7 min Workout

    AMRAP 7 min

    12 Wall balls 9/6
    6 T2B's

  • Front squat Strength

    3x
    5 bulgarian split squat e/s
    7 ring row
    10 dead bug

    3 sets 7 reps
    2 min rest b/w sets

    choose weight so you're able to leave 2-3 reps in the tank
    next week you'll have 10 reps.

  • WOD Workout

    OPEN 13.4
    Complete as many reps as possible in 7 minutes following the rep scheme below:

    3-6-9-12-15…
    Clean and Jerk @61/43kg
    Toes to bar
    This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

    Extra: Banded Y-T-A-T: 3 x 10. Rest 60s.
    - Y-T-A-T = 1 rep

  • Pause Front squat Strength

    Pause Front squat
    5x2

    3 High Box jumps

    • easy/moderate weights
    • Rest 2-3min.

  • Perjantai 19.2. Workout

    Rästi

  • Back squat Workout

    Back squat cluster sets:
    2 x 3 (1+1+1) V.2/R.3

    Huom!
    Eli käytännössä tehdään sarjat 3 x 3. Toistot ovat jaettu kolmeen ykköseen, jotka tehdään 40sec palautuksella toistojen välissä. Tämän jälkeen huilataan 3min. 2-3 toistoa varastoon joka sarjalla.

  • Ke 24.2.2021 sheiko: maastaveto Strength

    Maastaveto 5x2x80%

    Suorinjaloin maastaveto korokkeelta 5x10x30-40%
    -jokainen toisto lattiasta
    -kevyt/venyttävä

    Sivutaivutukset 3x15 / puoli

    SitUps 3x15

  • For time Workout

    8 Rounds:
    8 Push Jerks (60/40 kg)
    8 Bar over Burpees (Lateral)

    (Time cap: 12min.)

  • CF Seppä - Team WOD 13.2 Workout

    Teams of 2

    10 minutes to complete
    50 Calories
    50 Wall balls
    50 Db snatch
    50 Kbs
    Cap 10
    At 10 min mark:
    **
    1-10 Deadlift 60/45
    10-1 Burpee over bar
    **
    1-10 Power clean 50/35
    10-1 Box over jumps
    **
    1-10 Shoulder to overhead
    10-1 T2B

  • Optional Gymnastics by Erik, Day 2 Workout

    Handstand walk stamina

    4 rounds:

    In a 2 minute window:
    8/12 cal ergo
    x meters handstand walk

    Rest for 1 min between rounds

    -The aim of this quick workout is to learn how to pace yourself in workouts with hs walking
    -Find a comfortable hs walk distance that you can complete each round

    Tailoring options:
    hs walking wall walk aways video