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

  • Box P 21-04-2020 Workout

    STRENGTH
    Split Jerks: 6 x 2 @85%, every 90s.
    - Take 4 sets to build to work weight.
    - Goal: 6 working sets with great footwork, lockout and leg drive.

    CONDITIONING
    AMRAP 12:
    15 Abmat Sit-ups
    15 KBS (53, 35)
    15 Burpees
    - Goal: Challenging pace, pushing just hard enough to maintain output across all 5 rounds.

    EXTRA CREDIT
    Prone Rear Lateral Raise Triset: 3 x 10 each. Rest 60s.
    - pronated + neutral + supinated grip.

    COOLDOWN
    Thoracic Rotations: 3 x 5 each.
    Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

  • D. Midline Workout

    Tabata
    - sit-ups
    - hollow holds

  • C. Conditioning Workout

    AMRAP 4
    buy in: 200m run
    15 Power cleans @40kg
    15 lateral burpees

    • rest 4 min -

    AMRAP 4
    buy in: 200m run
    9 Power cleans @60kg
    15 lateral burpees

    • rest 4 min -

    AMRAP 4
    buy in: 200m run
    6 Power cleans @80kg
    15 lateral burpees

  • Fikovskin treeni Workout

    Lämppä:
    3 kierrosta
    - 10 hollow rocks
    - 10 askelkyykkyä vastakkaisen käden venytyksellä
    - 8 alaspäin katsova koira josta liu’utaan kobraan niin ettei vatsa osu maahan

    Tekniikkaosio:
    - treenataan päällä- tai käsilläseisontaa

    AMRAP 6 min
    3 gobletkyykkyä + 3 burpeeta
    6 gobletkyykkyä + 6 burpeeta

    AMRAP 6 min
    3 ground-to-overhead + 3 up-and-down
    6 ground-to-overhead + 6 up-and-down

    Loppuverryyttely:
    40 walking lunge

  • Gym + hemmafit Workout

    Strict pull ups 3xMax
    Push ups 3xMax

  • Utefit Workout

    A1: Fat grip strict pull ups 3xMax
    A2: Dipd 3xMax

  • 21.4.2020 Kevyt viikkoa Workout

    Peruskunto liikuntaa 60 minuuttia.

  • Main site Tuesday 200421 Workout

    24-21-18-15-12-9-6-3 reps for time of

    ♀ 14-lb. ball ♂ 20-lb. ball

    If at home, modify with a jug or other heavy object. Share your at-home modifications and time in comments.

  • CFC NLA Livetreeni klo 19:00 Workout

  • Home WOD 1. Death by 1-leg burpee! ZOOM 21.1. klo 18:00 Workout

    Death by 1-legged burpee

    EMOM For as Long as Possible
    1 Rep in the first minute
    2 Rep in the second minute
    3 Rep in the third minute

    etc.
    Each minute on the minute (EMOM), starting at the top of the minute, with 1 repetition in minute 1, complete one more repetition per minute each subsequent minute (2 reps from 1:00-2:00, 3 reps from 2:00-3:00, etc.). Continue until you can no longer complete the number of reps prescribed in under a minute.

    Score is the number of full rounds completed plus number of reps completed in the last round.

    This Workout is done together in ZOOM 21.1. at 18:00
    The link to ZOOM meeting will be added here 30 prior to workout (17:30).
    You can join with Free Zoom version. Download it here https://zoom.us/

    Coach Sanni