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

  • Monday Metcon Workout

    3 rounds for time
    30-50 double unders
    8+8 single arm DB OHS @15/22,5kg
    rest 5 min
    3 rounds for time
    30-50 double unders
    12 db squat snatches alt hand @15/22,5kg

    Dont Spend over 1 min 15s on double unders on one round.
    on Single arm ohs make sure that if you have bad mobility issues then change movement for barbell ohs @25/35kg and do 15 reps. same thing with squat snatches, if need to do 10 barbell squat snatches @25/35kg.
    Goal is of course do go unbroken as much as possible on all movements. Keep quality on db movements and be careful on first snatches to get that DB on good locked OH position.
    time target is 3-4 min , cap 5 min.

  • Avovesi Workout

    Mitä teit?

  • CFH kisaryhmä ”MU / muu voikka skilli” Workout

    Kirjota mitä teit!

  • Conditioning 20-03-2021 Workout

    Teams of 3
    5 rounds
    30 Hang Power Clean @52.5/35kg
    60 Wall Balls @20/14
    300 Meter Farmer Carry Heavy
    - Goal: One person works, split however desired. BB Loading should be light today.

    Rx+: @60/42.5kg
    TIME CAP = 30:00

  • 180321 Torstai A Workout

    5min AMRAP
    12 toes to bar
    12 db snatch

  • 19.3.2021 Deload Workout

    EMOM 12

    1 min : Snatch High Pull + Hang Squat Snatch ( under knee) 70 - 85%
    2 min : 2 BMU

  • Punttitunti, ACC2, yläkroppa Workout

    Liikkeet:
    A1 Pystypunnerrus tangolla, kluster 4 x 4 + 4 (10 sek palautus)
    A2 Leuan veto, kluster 4 x 3 + 3 (30 sek palautus)
    B1 Dippi, ylikuormitettu eksentrinen 3 x 3 (6010)
    B2 Supine rengas soutu 3 x 5
    C1 Pull over seisoen, vastuskuminauha 3 x 8
    C2 Hauiskääntö, pudotussarjat x 12/ 10 ja 8 (10 sek tauko)

    Palautukset: päälliikkeissä 120 - 180 sek, apuliikkeissä 120 sek
    Varat: pääliikkeissä vko 1/ vara 3, vko 2/ vara 2 ja vko 3/ vara 1

  • 18.3.2021 Deload Workout

    " The Ghost"

    6 Rounds for Total Reps in 23 minutes

    1 minute of Rowing (for calories)
    1 minute of Burpees
    1 minute of Double-Unders
    1 minute Rest

  • Wednesday Weightlifting Workout

    A.Squat Cleans
    sets 1-2 @ 85% and 3 reps
    set 3 @88-93% and 3 reps
    rest 1.5-2 min bwn sets

    B. 5 sets 1+1 of Push Jerk + Split Jerk
    sets 1-2 @80% and sets 3-5 @85-88% of 1rm.
    rest 1.5-2 min bwn sets

    C. Clean Pulls
    2x5 reps @100% of 1rm clean
    2x4 reps @105% of 1rm clean
    rest 1.5-2 min bwn sets

  • Wednesday Metcon Workout

    WOD
    For time
    35 hang power cleans @50/35kg
    20 bar facing burpees
    35 front squats
    20 bar facing burpees
    35 Shoulder to Overhead

    Keep barbell movements in 2-3 sets with 10-20s break bwn. Make yourself a plan how to start this wod and keep it! I thinks 20+15 reps or 15+12+8 reps might be a good way to do them.
    Keep steady pace on burpees, dont push too hard but dont be lazy. Try to not stop on them.
    Masters weights 42.5/30kg. (40+)
    Time Target is sub sub 9 minutes, cap 12 min.
    After WOD
    rest 5-10 minutes and start to climb up for heavy weights on weightlifting part!