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

    For Time
    40-30-20-10 reps of Barbell Curls @20/15kg
    10-20-30-40 reps of Kettlebell Swings @16/12kg

    TC: 12'

  • Gymnastic skills Workout

    Practice:
    Handstand walk (~15min.)

  • 9/19/19 Workout

    100m run
    10 knuckle draggers
    10 heel grab
    10 side lunge
    10 pik-n-grass
    10 squats
    10 mclimbers
    10 push ups
    10 hollow rocks
    1:00 min samson stretch

    Workout(20)
    9-8-7-6-5-6-7-8-9
    wallballs 16/12-challenge-20/14
    hanging knee raise/k2e-challenge-toe to bar
    burpees
    cal row

    Opt(12)
    1600m walk/run
    5-4-3-2-1-2-3-4-5 strict or bench press
    otm 3-10 tng unbroken snatch 75/55-form
    gym goat
    5x100m farmer's carry

    Finisher
    50 slow bicycles
    1:00 min chest stretch

  • Strength Workout

    Handstand Push-up
    Technique and Volume work in 15 mins
    Accumulate :
    Option: ( Choose One!! )
    - Strict Deficit x 20-30 reps
    - Strict x 20-30 reps
    - Strict to 1-3 pads x 20-30 reps
    - Box Pike Push-ups x 30-50 reps
    - Pike Push-ups x 30-50 reps
    - Push-Ups x 30-50 reps - accumulate

  • WOD Workout

    AMRAP 6:00
    Double KB Thrusters @24/16kg
    Option: DB Thrusters (KB first choice!)
    Goal: 50+reps

    Accessory:
    5 min AMRAP for quality
    20 Banded Pull-aparts
    10 Hollow Rocks

  • ”Jusa 32” Workout

    EMOM 32
    32 Double Unders

  • 27.8.2019 CF Workout

    Etukyykky, raskas ykkönen (ilman vyötä)

    Tempaus polvelta (pukit) 1x2@70%, 1x2@75%, 1x2@80%, 3x2@85%

    Tempaus veto (stoppi polven alla) 1x3@95%, 1x3@100%, 1x3@105%

    Lisäpainolankku 4 x 30 sek

  • 9/18/19 Workout

    100m run
    10 knuckle draggers
    10 heel grab
    10 side lunge
    10 pik-n-grass
    10 squats
    10 mclimbers
    10 push ups
    10 hollow rocks
    1:00 min samson stretch

    Intervals(20)
    :20 on :20 v-sit :20 rest x5
    body builders
    side shuffles
    bulgarian split squat
    db jump shrugs

    Finisher
    50 knee tap crunch
    1:00 min butterfly stretch

  • Smolov Jr for Bench Press Strength

    Week 1, Day 1
    6 x 6 @70 % of 1 rm

  • 16.9.2019 Workout

    EMOM 30

    1 min : max reps ring mu
    2 min : 21/15 cal row
    3 min : Max distance HS walk
    4 min : 13 KB swing 32/24kg
    5 min : 30 Du´s