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

  • Hemmafit Workout

    A: Banded explosive pushups 8x3
    B: SA Assisted push ups 3x8
    C1: Super wide pushups 2x12
    C2: SA banded rows 2x20/arm
    D1: box dips 2x20
    D2: Banded transversal rows 2x15
    E: SA DB Shoulder flys X20/arm @6kg
    F: Evil wheel x12

  • 13.4.2020 Workout

    Lämmittely 10 min:

    10 GTOH
    5 kyykky hyppyä
    30 MountainClimbers
    5 punnerrusta

    Hyvää huomenta vauhtipunnerrus niskasta varpaille
    5 x 3, kuormaa

    Tempaus veto + Tempaus puolesta reidestä

    2 x (1+1)x70%
    2 x (1+1)x75%
    2 x (1+1)x80%
    3 x (1+1)x85%

    Raakatempaus (polvelta) + Valakyykky
    6 x (1+1)@70-80%

    Etukyykky 4x4xraskas

    3 x 10 leukaa
    3 x 10 dipit

  • Main site Friday 200403 Workout

    5 rounds for time of

    Share your at-home modifications and times in comments.

  • 4/10/20 Workout

    Warm up(10)
    10 plyo
    10 single leg deadlift
    10 reverse lunge
    10 plank taps
    10 high knees
    10 cradle
    10 down dog w/foot pedal
    10 active samson
    10 jing jang
    1:00 hamstring stretch

    WRK(20)
    20:00 minute jog/run for distance

    Finisher
    :30 side plank left/right
    1:00 min quad stretch

  • 4/9/20 Workout

    Warm up(10)
    10 plyo
    10 single leg deadlift
    10 reverse lunge
    10 plank taps
    10 high knees
    10 cradle
    10 down dog w/foot pedal
    10 active samson
    10 jing jang
    1:00 hamstring stretch

    WRK(21)
    WRK 2:00 REST 1:00 x 7
    15 db/kb sumo dead high pull
    20 alternating sit ups
    15 hand release push up w/shoulder tap

    Finisher
    50 kneeling crunch
    1:00 min child's pose

  • Mayhem convid19 thrusters 3x5 min Workout

    5 min amrap
    5 single right hand thrusters 25/17.5kg
    5 single left hand thrusters 25/17.5kg

    Rest 1min

    5 min amrap
    5 single right hand thrusters 25/17.5kg
    5 single left hand thrusters 25/17.5kg

    Rest 1min

    5 min amrap
    5 single right hand thrusters 25/17.5kg
    5 single left hand thrusters 25/17.5kg

  • "HOME WORKOUT" Workout

    A.
    2 rds:
    Run 200m (easy)
    5 Walk out + Push up
    10 Air squats

    2 rds:
    Run 200m (hard)
    4-8 Clean + jerk
    Rest 1min...

    • Stretch...

    B.
    3 rds for time:
    800m Run (8x100m)
    21 Power Clean & jerk (w/ DB's/KB's)

    • 1 kb/db: 30 x Clean&jerk)
    • skaalaa juoksua tarvittaessa esim. 600m tai 400m.

  • Easy shaft Workout

    40min amrap:

    20m weighted lunge
    30 du
    20m w. lunge
    30 kb swing
    20m w. lunge
    5 strict hspu

  • CFKN EXTRA Workout

    VIIKKOHAASTE!

    Tee viikon aikana 500 Burbeeta. Mieluiten ulkona.

    Kirjoita kommentteihin miten jaoit, missä teit, miten meni

  • Box P 13-04-2020 Workout

    STRENGTH
    Power Clean: Build to a 1RM in 10 sets. Rest 2:00
    - Goal: Build over 10 sets to a #5+ PR.
    - Sets should look like 3-3-2-2-1-1-1...

    CONDITIONING
    "J-WOW"
    For time:
    30 Power Cleans (155, 105)
    20 Burpee Box Jumps Overs (24, 20)
    10 Front Squats (155, 105)
    20 Burpee Box Jumps Overs
    - Goal: Really tough (uncomfortable) pace with big sets on the Power Cleans and Unbroken on the Front Squats.
    7:00 Time Cap

    EXTRA CREDIT
    Barbell Glute Bridges: 4 x 10. Rest 60s.
    - heavier than last week.

    COOLDOWN
    Foam Roll Quads x 60s each side
    Half-Kneeling Biphasic Hip Flexor Stretch x 60s each side