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

  • CFC NLA Livetreeni 17:30 Workout

  • 4/17/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    WRK(20)
    WRK :35 REST :25 x5
    2 second count bicycles
    bicep curls
    russian twist
    reverse fly

    Finisher
    15 side plank punch thru per side
    1:00 chest opener

  • Row 5x 1k Workout

    Row 5x 1000m
    Rest 2min on between.

  • Two amrap 20.4. 2020 Workout

    AMRAP10
    5 Hspu / Pike push up
    10 T2B
    15 Air squat

    Rest 5 minutes

    AMRAP10
    2 Wall Climb
    10 Ring Dip
    20 DU / 40 Single unders

  • REST DAY / MOBILITY Workout

    Tee jotain kevyttä, palauttavaa. Ulkoile leppoisasti, tee pihahommia, venyttele tai ota ihan iisiä! :)

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 6
    Week 3/3

    Strength & conditioning
    Metcon x 3
    Aer x 1 - 50 min
    BB x 2
    Squat - 2670 kg

    Gymnastics
    MU - 55
    BMU - 30
    BFLY - 55
    BCTB - 50
    HSW - 10 m

    Recovery
    Sleep 4/7
    Avg. 22:55
    Avg. 7 h 55 min
    EA. 41 kcal/FFM

  • Hard routine + strength Strength

    165 min
    Warm up for 15 min

    1.HSW
    - 10 m

    2.Strength
    Pause front Squat + Front squat
    Build to slightly heavier 1+2 than last week

    3.Metcon
    5 rounds, each for time:
    7 HSPU
    10 P. Clean 40
    7 HSPU
    50 DU
    - Rest 3 min between
    - Times: 3.05, 2.51, 2.51, 2.56, 2.55

    4.Strength accessory
    A. 100 Steps of DB Death march on medium DB's
    - 20 lbs

    B. Strict CTB pull up
    - 3 x 5

    C. From Friday, 5 sets:
    12 Incline DB Bench - 20 lbs
    10 V-handle Cable row - 45 kg

    D. 3 sets:
    15 shoulder press - 15 kg
    15 bicep curls - 15 kg

  • Aerobic work + gymnastics + conditioning Workout

    AM: 50 min
    2 min run/1 min walk
    6.9 km
    HR 126/152
    7.16 min/km

    PM: 120 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 8x1 + 1x2
    - MU x 10

    2.BCTB
    - Bfly x 25
    - BCTB x 20 (singles)

    3.Gymnastics capacity
    4 rounds: 5 min on/1 min off:
    25 Cal Ski > bike
    AMRAP remaining time:
    3 Bar muscle ups
    12 DB Snatches 30 lbs
    30 Double unders
    - Reps: 1 rnd + 6 reps, 1 rnd + 13 reps, 1 rnd + 13 reps, 1 rnd + 21 reps

    4.Strength accessory
    - Not done

  • Aerobic work + gymnastics + conditioning Workout

    AM: 50 min
    2 min run/1 min walk
    6.9 km
    HR 126/152
    7.16 min/km

    PM: 120 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 8x1 + 1x2
    - MU x 10

    2.BCTB
    - Bfly x 25
    - BCTB x 20 (singles)

    3.Gymnastics capacity
    4 rounds: 5 min on/1 min off:
    25 Cal Ski > bike
    AMRAP remaining time:
    3 Bar muscle ups
    12 DB Snatches 30 lbs
    30 Double unders
    - Reps: 1 rnd + 6 reps, 1 rnd + 13 reps, 1 rnd + 13 reps, 1 rnd + 21 reps

    4.Strength accessory
    - Not done

  • Gymnastics + weightlifting + strength Strength

    120 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 22x1

    2.Weightlifting
    A. Lifting warm up: Shoulder presses

    B. Jerk balance 3x5 @ light weight
    - 3x25 kg

    C. Clean and jerk
    Heavy triple for the day

    D. Segmented Clean deadlift
    3x5 @ 70 kg

    3.Strength accessory
    - Not done