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

  • Invisible Fran Workout

    21-15-9
    Air Squats
    Push ups

  • Torstai 29.8. Workout

    4 Rounds
    1 min work/ 15s rest
    A)Row
    B)Hspu 5-10 + Pull up ME
    C)Db Snatch
    D)Run
    E)Rest

  • Metcon Workout

    • For Time:
    Row 1500 m
    BB Thrusters (35/25Kg) 50 reps
    Bar Facing Burpees 25 reps

  • Jacked gymnastics + weightlifting Strength

    120 min

    1.Own skill
    A. HSW practice for 15 min
    B. Butterfly pull up practice for 15 min

    2.JG PP 22.8.2018
    A. Butterfly Pull-ups
    10 x 20s max reps, 60s recovery pace assault bike
    Reps: 7+6+6+6+6+7+6+7+6+5 = 62

    B. TTB
    10 x 20s max reps, 60s recovery pace assault bike
    Reps: 10 x 8 = 80

    3.Weightlifting
    A. Every 3rd minute for 15 minutes:
    Power snatch + 3 OHS

    4.Conditioning not done

    5.Accessory
    10 Bicep curl w/ DB - 20 15 15 15 lbs
    10 Lateral raises w/ DB - 10 10 10 10 lbs
    10 Reverse snow angels
    Rest 90s between sets

  • PT POSSU Handstand Walk Training Workout

    4 sets of:
    5 HS Kickups w/ Partner
    - Rest as needed btw sets

    5 sets of:
    2-4 HS Walking Steps To a Wall
    - Rest as needed btw sets

  • Smolov back squat week 2, day 1-3 Strength

    Takakyykkyä erillisen taulukon mukaan vitosen seteissä. Väliin boksihypyt korkealle boksille, 5/kierros.

  • Messila trail run Workout

    ~3km run up down and around Messila.

  • 07.20.11 Burpee/DU Hell Workout

    For Time:
    50 Burpee
    10 Double Unders
    40 Burpee
    20 Double Unders
    30 Burpee
    30 Double Unders
    20 Burpee
    40 Double Unders
    10 Burpee
    50 Double Unders

    My double unders felt awesome today- I only tripped ONCE... on my very last one (of 50). Burpees? well, they just suck

  • CFKN nuoret Workout

    Lämmittely ja mobility

    Harjoitellaan työntö-liikkeitä

    Metcon 1min on/off 3kierrosta
    Seinäpallo
    Boxihyppy

    Loppuvenyttelyt

  • Gymnastics + weightlifting + conditioning Strength

    170 min
    Warm up: EMOM12 + 10 min mob.

    1.Gymnastics
    A. HSW practice for 10 min
    - 15 m.

    B. BMU practice for 20 min
    - BMU 10 x 1 + 3 x 2 = 16 reps

    2.WL
    A. Power snatch - Touch n go 5 RM
    25 25 25 25 25 25 30 30 35 37.5 40 kg

    B. Snatch balance + Overhead squat - 4 x 2+1
    25 30 35 40 42.5 kg

    3.Conditioning
    A. 5 rounds for time:
    5 Deadlifts 80 kg > 75 kg
    10 Burpees
    Time: 3.51

    • Rest as needed -

    B.10 min AMRAP w/ a weighted vest - 10 kg
    10 cal Assault runner
    10+10 Lunges (10 on one other leg first, 10 on the second after)
    10+10 m Sled push (70kg on the sled)
    Result: 4 rounds

    • Rest 2 min-

    C. For time:
    30 Burpee chest to rings
    Time: 6.04

    Cool down: 10 min bike