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

  • Weight Lifting Strength

    CNJ 6x1
    Clean pull 5x3
    Bench press 5x5

  • 11.1.2017 Workout

    Tankojumppa
    5 kierrosta

    3x takakyykky
    3x punnerrus niskasta
    3x etukyykky
    3x raakarinnelleveto
    3xhyvää huomenta
    3x valakyykky

  • Comp. Class: 3 rounds FQ Workout

    3 Rounds for Quality, cap 20 min

    40 steps: 2 x KB Front rack carry + 5 KB thrusters at the start, end and every 10 steps (2x 16/12 kg)
    5-10 strict chin-ups, AHAFA
    10 high box jumps

    • HS/mu practise
    • NATE
    • 3 r fq

  • Ninjat 14-16v WOD Workout

    With a partner for time,

    30 toes to bars
    60 squat clean, 42,5kg
    30 toes to bars

    You can split the reps as you like.

  • Beast Strong kiertoharjoittelu Workout

    Shoulder to overhead DB 15 kg/ 9 kg

    Deadlift 50 kg/ 35 kg

    Wall ball 6 kg/ 3kg

    Ring row

    Sit ups Abmat

    T2B

    Sled/ run with 9 kg medicine ball

    Push up

    KB swing 16kg /12 kg

    Box jumps/ steps 60 cm/ 50 cm

  • GymnasticsWod Workout

    Shoulder Pump
    4 Rounds
    Rest 1Min Between Rounds
    - 1/2 Around The Box
    - 4 HSPU
    - 8 Shoulder Taps
    - Return To Starting Position

  • CFCH Gym Challenge: USSS Snatch Test Workout

    Adapted from Enter the Kettlebell, this is a 10min AMRAP of Kettlebell Snatches @ 24kg / 16kg.
    - Swap hands as often as you wish.
    - Put the KB down as often as you wish.
    - No stopping at the chest on the way or down.
    - Target 200+ reps!

  • Back sguat Strength

    Ykköstä hain 1x70kg 1x 80kg 1x85kg

  • Hand stand Push ups , RMDL Split stance Workout

    Monday 18th December 2017

    HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE SINGLE-LEG ROMANIAN DEADLIFT SUPERSET*

    Performance
    A1) Tempo (40×1) Handstand Push-Up:
    5 x 6-10 reps

    Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

    A2) Dumbbell Split-Stance Single-Leg RDL:
    5 x 6-10 reps

    Add weight and/or reps to last week.

    Fitness
    A1) Tempo (40×1) Seated Dumbbell Press:
    5 x 5-8 reps

    Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

    A2) Dumbbell Split-Stance Single-Leg RDL:
    5 x 6-10 reps

    Add weight and/or reps to last week.

    *Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

    Post loads/reps to comments.
    Exposure 4 of 8

    21 Minutes Not for Rounds:
    7 Russian Kettlebell Swings, Left
    7 Russian Kettlebell Swings, Right
    14 Alternating Reverse Goblet Lunges
    14 Russian Kettlebell Swings

  • Warmup Workout

    3 Sets
    20-30sec Wall Facing HS Hold
    10m Goblet Duck Walk
    10 Slide Board body Saw