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

  • Handy Monday 07 Workout

    A. Hang Power Snatch 4 x 3
    60% 60% 65% 65%

    B. Push Press 6
    90% 95% 95%
    Supine Bent Grip Over 6
    Repeat 3 times
    C. Pull ups 6
    Incline DB Bench Press 6
    Repeat 3 times
    D. Seated Military DB Press – 6
    Lateral Raise 10
    Lying Side Raise 6 each
    Repeat 3 times

    Metcon 21-15-9
    Hand Stand Push up
    Ring Dips
    Push ups

  • B5. Push press Workout

    3 x 8 @ 64-68%
    Rest 90sec between sets

  • 26/05/2017 Workout

    50 Amrap, rep for round x 3 triplet of wall climbs, 95lb thrusters and pull ups. 5 Burpees between every exercise change and every broken or paused set. So 3/5/3/5/3/5 then 6/5/6/5/6/5 and so on, with additional 5s for any pause or broken set.
    Completed round 6 (18s) and broke for the wall climbs for the 12s, 15s and 2x for the 18s.

  • kehonhuoltoa Workout

    Kehonhuoltoa ja alapyllyaktivaatiota

    Käytä aikaa näihin

    Pelkkä tanko, 3 kierrosta

    7 x hipthrust
    7 x hyvää huomenta
    7 x rinnalleveto supersmooth suoraan olkapäille läheltä
    7 x vauhtipunnerrus, keskity laskemaan tanko aina hyvin suoraan olkapäille toistojen välissä

    Kumpparijumppaa, venyttelyä ja rullailua

    Verryttele reidet, lonkat, ulkokiertäjät (eg pigeon), avaa rintarankaa pallolla ja rullalla ja kumpparilla, verryttele nilkat

  • Hand stand Workout

    Gymnastics Skills Warm-Up
    Spend three minutes working on proper hand and foot placement for a kick to handstand

    Immediately followed by. . .

    Every 30 seconds, for 3 minutes (6 sets), complete:
    Three-Quarter Handstand on Wall x 15 seconds

    Followed by. . .

    Two minutes of:
    Freestanding Head Stand, Tripod or Headstand with feet on wall

    Immediately followed by. . .

    Every minute, on the minute, for 6 minutes (2 sets), complete:
    Interval 1 – Donkey Kicks x 20 reps
    Interval 2 – Finger Presses x 20 reps
    Interval 3 – Hand Plank Shoulder Taps x 30 reps

  • Bike and thrusters Workout

    30 min amrap

    • 40 Cals on bike/ERG
    • 2/4/6/8.... (add 2 reps each round) Thrusters 2x17.5kg Dumbbell

  • On Ramp #1 / 9 Workout

    200m run

    15-12-9 rotating reps
    * Squats
    * Push Up
    * Ring Row

    200m run

  • Metcon Workout

    • “Murph” For Time of:
    Run 1600 m
    Pull Ups 100 reps
    Standard Push Ups 200 reps
    Air Squats 300 reps
    Run 1600 m
    No partition reps!
    (Wear Vest 9/6Kg if you want) (Row o SkiErg 2000/1600 m in alternativa ai 1600 m Run)

  • 030617 Workout

    10 rounds for time:
    300 m run
    10 pull ups
    20 push ups
    30 air squats

  • CF JKL masters, metcon Workout

    4 rounds for consistency:
    5 HSPU or 10 m HS walk
    6 pull ups
    8 dual DB front squats
    15 m dual DB suitcase walking lunges