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

  • Strength Strength

    DB \ KB squat clean & jerk

  • AT3 Workout

    Buy in 40 Front rack lunges
    30 SU 21OVH 50SU 15OVH 70SU 9OVH

  • Tuesday Workout

    1. Gymnastic Conditioning AMRAP 5: 20 Double Unders, 2 Kipping Handstand Push-ups 20 Double Unders, 4 Kipping Handstand Push-ups 20 Double Unders, 6 Kipping Handstand Push-ups

    Continue to add (2) repetitions per round.

    1. “Lead Foot”
      AMRAP 4:
      27/21 Calorie Row
      27 Burpees
      27 Chest to Bar Pull-ups
      rest 4 minutes
      AMRAP 4:
      21/15 Calorie Row
      21 Burpees
      21 Toes to Bar
      rest 4 minutes
      AMRAP 4:
      15/9 Calorie Row
      15 Burpees
      15 Pull-ups

    2. Midline
      10 Minute Recovery Bike

    On the 2:00, 4:00, 6:00, 8:00:
    Max Effort L-Sit Hold

  • 5/15/19 Workout

    Warm up(0:00-10:00)
    3rds
    10 jax
    10 single leg deadlift
    10 jing jangs

    Mobility(10:00-15:00)
    1:00 min bf stretch
    :30 chest opener

    Fittrain Intervals(16)
    :15 on/:15 off/:15 on/:15 off x4
    plank taps
    toe taps
    flutter kicks
    jing jang

    Opt(12)
    1600m walk/run
    gym goat
    5x100m hill sprints

    Finisher
    1:00 min plank
    15 side plank punch thru per
    1:00 min quad stretch

  • "Grown Up Grace” Workout

    For time

    400m Pack Run (30/20)
    50 Heavy Wallballs (30/20)
    400m Pack Run (30/20)
    30 Alternating Dumbbell Power Snatches (100/70)
    400m Pack Run (30/20)
    50 Heavy Wallballs (30/20)
    400m Pack Run (30/20)

    *Pack to the ground during the movements inside the gym.

    KILOS
    Pack – 13/9
    Wallball – 13/9
    Dumbbell – 45.5/32

  • Omatoimitreeni 2.4.2016 Tempaustekniikka Workout

    Tempaus sylistä 3 x 3, (tytöt 22,5-32,5kg, pojat 37,5-47,5kg)
    Tempaus polven päältä riipusta + maasta 3 x 2+1 (tytöt 22,5-32,5kg, pojat 37,5-47,5kg)

  • Total workouts of the week Workout

    Rest day, total workouts of the week 9 hours, x 5
    Deload week

    Strength & conditioning
    Metcon - 4
    Aerobic work - 1, 50 min
    Upper body strength - 1
    Squat - 1465 kg

    Gymnastics
    MU - 15
    BMU -
    BFLY -
    BCTB -
    KCTB- 35
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 3
    Avg. time to bed - 23.00
    Avg. hours asleep - 7 h 55 min
    Avg. cals/day - 2770
    Capacity - 108

  • 28.9.2019 Sali Workout

    eilinen / lepo

  • CFKN Lapset Workout

    Leikki: pizzalähetti ja mobility

    Tabata 6x20/10s
    selänojennuspito

    12min amrap
    4 burpee ja laatikon ylitys
    6 istumaannousu
    20m karhukävely

    loppuvenyttelyt

  • Comp. Class: EMOM 10 min Workout

    EMOM 10 min, alternating minutes
    For Quality

    5-10 Ring dips
    5-10 Pull-ups