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

  • 12.3.2021 Workout

    Lepoja

  • Conditioning Workout

    AMRAP 32:00 in teams of 2:
    32 Goblet squat @24/16kg
    32 Alt. DB Snatches @22,5/15kg
    32 Burpee Jumping Pull-ups
    32 ( Strict Handstand) Push-Ups
    32 Calorie Bike/Row/Ski

    Goal: 3+ rounds . Have fun and find a consistent pace with your partner.
    One person works. Split as needed.

  • 23.9.2022 Zone 2 Cardio Workout

    40-60 min Bike, Run, Or Row

  • 3x2min ylläpidettävä tahti, 1min lepo Workout

    3x2min ylläpidettävä tahti, 1min lepo

    150m soutu/300m pyörä,
    5-8 yleisliike
    150m soutu/300m pyörä

  • OTM push up Strength

    OTM 10 min

    Push up 4 - 8 rep every minute

  • NCFIT WARM UP Workout

    WARM-UP
    3 SETS (10:00 Cap)
    15/12 Cal Bike (@65/60 RPM)
    5/5 Single Arm KB Deadlifts (Light-Moderate)
    5/5 Single Arm KB Hang Cleans
    5/5 Single Arm KB Front Rack Reverse Lunges

  • SLACOM17042020 Workout

    W-UP
    pvc+mobility
    Banded Pigeon Stretch 2' Per lato
    banded shoulder distraction 1' per lato
    wrist strectch 2' (lavorare sulla mobilità articolazioni del polso e gomito)

    FOR TIME COMPLETARE :
    80 V-UP
    90 PULL-UP
    (VARIARE LA PRESA, LARGA , STRETTA E SUPINAZIONE RIPARTENDOLE IN 30,30,30 CON UNA LOGICA ES. SET DA 5)
    100 PUSH-UP

    Scoring:

    STRENGHT . WL
    EMOM
    OGNI 2' PER 14' (7 SET)

    PUSH PRESS+PUSH JERK+SPLIT JERK
    PRIMA DI FARE LO SPLIT JERK RIMANERE IN POSIZIONE PER 2"

    EMOM
    OGNI 2' PER 12' 6 SET
    3 Squat Clean + Split Jerk O P.jerk
    PARTIRE OGNI VOLTA DA TERRA NO TOUCH&GO
    carico @75-80%

    Scoring:

    Conditioning & skill
    Climb the Ladder
    KIPPING/BUTTERFLY Pull Up (CERCARE LE SERIE UNBROKEN O SCENDERE IL MENO POSSIBILE )
    3-6-9-12-15-18
    Rest 5'
    C2B
    2-4-6-8-10-12
    Rest 5'
    BMU/RING MU
    1-2-3-4-5-6

    Scoring:

    WOD FOR TIME
    For Time
    8 RND
    10 cal. row/50 DU
    10 TTB
    10 Overhead Squats 50-60/35-45KG (SCALARE ULTERIORMENTE IL CARICO IN BASE A QUELLO CHE RIUSCITE A GESTIRE)
    10 BJO

    Scoring:

    WOD 2 AMRAP
    AMRAP 4'
    15 Burpees Target
    15 A. SWING
    15 W.Ball
    Rest 2'
    AMRAP 4'
    9 Burpees Target
    9 A. SWING
    9 W.Ball
    Rest 2'
    AMRAP 4'
    6 Burpees Target
    6 A. SWING
    6 W.Ball

    Scoring:

    OPZIONALE

    • Single Arm Alternating Curl 4X10-15

    • Plank Shoulder Taps 4X20

    • Push-up Plank Glute Raise 4X10

    • DIP 4X10

  • 30.6.2020 RestDay! Workout

    Lepopäivä.

    Valmistaudu huomiseen.

  • Muscle & Power, YV2 Strength

    Bent over barbell row (pronated) 4x8 reps

  • CFKN teinit Workout

    Alkulämmittely ja mobility

    Voima:
    3kierrosta liikkeet putkeen, sitten vasta lepo
    10 linkkari
    10 linkkari jalat koukussa
    10kaarikeinu
    10s Kuppipito
    -hyvä lepoa välissä

    Wod:
    4min amrap
    10 Askelkyykky
    10 Askelkyykky hyppy
    5 punnerrus

    2min tauko

    4min amrap
    5+5 boxille tai tuolille askellus
    10 istumaannousu
    5 takaburpee

    Loppuvenyttelyt