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

  • Onsdag 28/8 2019 Strength

    A: shoulder press 1rm(test)

    B: 21-15-9
    DB push press
    Ring rows

  • "Karen" Workout

    if squat endurance test is done:

    For Time
    150 Wall Ball Shots 9/6 kg
    With a running clock, complete the 150 repetitions as fast as possible (for time). Rest as needed, either holding the ball or with the ball on the ground.

    Good Times for “Karen” (source)
    – Beginner: 12-15 minutes
    – Intermediate: 8-11 minutes
    – Advanced: 6-7 minutes
    – Elite: <6 minutes

    Scaling
    This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required in order to set your best time.

  • Strength Strength

    Paused Front Squat (18 mins )
    5x3reps
    - 3 sec pause @ bottom position
    - add weight each set
    - no rebouncing from bottom pos.
    - heavy but perfect form

  • EASYWOD Workout

    9 min AMRAP

    30 Single unders
    9 ring rows
    9 push ups

  • EASYWOD Workout

    Harjoitellaan kippi / kippileuka / kippivarpaat tankoon

    5 x 3 negatiivinen leuanveto

  • 8/27/19 Workout

    Warm up(8)
    :30 down dog w/foot pedal
    :30 active dive bombers

    :30 jax
    :30 active spiderman

    :30 heels to rear
    :30 active samson

    :30 high knees
    :30 walking front kicks

    Mobility(4)
    1:00 wrist stretch
    1:00 butterfly stretch

    Workout(12)
    On the minute for 12 minutes
    8 butterfly sit ups-challenge up-alt bfsu w/ttb
    6 power cleans 95/65-challenge up-135/85
    4-10m shuttle runs
    score equals slowest round

    Opt(12)
    Iso-core
    4 giant sets
    21's
    7 dips or ring dips
    7 bent over row
    21 flutter kicks-2ct
    -clean and jerk-work up to heavy
    -5x100m sprint

    Finisher
    30 w-raise
    15 side plank punch thru
    1:00 min quad stretch

  • Metcon strength Workout

    • 4 Sets of:
    Strict Handstand Push Ups 10 reps
    (Seleziona se lavorare a pavimento oppure con Deficit (10/5 cm) oppure con Vest (9/6Kg)
    1:00 rest
    BB Split Stance Romanian Deadlift 10 reps unbroken/side
    (Utilizza un carico con cui riesci a fare 10 reps unbroken)

    1:00 rest
    One-Arm KB Row 10 reps unbroken/side
    (Utilizza un carico con cui riesci a fare 10 reps unbroken)
    1:00 rest

  • Skill Workout

    Skill:
    Kipping pull up/C2B
    Rx+: Kipping bar mu

    If you dont have strict pull up , NO KIPPING pull up, do 4x 3negative pull up with 2 mins rest btw sets (12 sec lowering down)

    If you cant do negative , work only on kipping technique and do 4x 12 reps ring row with 3sec down , 2 mins rest btw sets

  • Cf kemijärvi 100 burpees Workout

    100 burpees for time

  • CFPORVOO WOD 24.8.2019 Workout

    50m HS-walk
    20 pistols alternating
    10 strict pull ups
    20 box over jumps 60cm/50cm