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

  • Conditioning Workout

    6x3min on 1min off
    15 wall ball
    30 DU
    AMRAP box jump over w. step down

    5' rest
    100cal airbike for time

  • Total workouts of the week Workout

    Rest day, total workouts of the week 13 hours, x 7

    Metcon: ma, ti, ke, pe, la
    Aer: ke, to - 30 + 60 = 90 min
    Squat: 1560 kg

    Gymnastics:
    C2B 65
    Pull up -
    T2B 60
    HSPU 90

    MU ke, pe 6
    BMU ma, la 27
    Bfly ma, la
    HSW ti, pe, la

    Sleep 4/7, avg. 22:40

  • Run Workout

    4 km Imported.

  • Run Workout

    4 km Imported.

  • Jacked gymnastics + CF JKL wod Workout

    Morning: 20 min
    Aerobic work
    1 min walk/1 min run
    3 km, 7.02/4.51 min/km
    120/160

    Evening: 120 min

    1.JG scaled 12.6.2018
    A. Complete:
    - 45 s. floor planche lean with ext. rot.
    - 20 reps LYTP
    - 60 s. UB hollow hold
    - 60 s. arch hold
    - 20 palm push up
    - 20 wrist ext. push up

    B. 3 rounds:
    - 10 x HS tuck press
    - 10 x HS straddle press
    - 10 x HS pike press
    - 10 x kick to split leg HS

    2.Own skill
    A. Bfly pull up practice for 20 min
    - 10 sets of 3-5 reps

    3.CF JKL wod 12.6.2018

  • Kipping HSPU every 30s. Workout

    Start at 1 every 30s. When you will get hspu:s easier do 2 at every 30s. Etc.

  • 4km Run Workout

    With Emma :)

  • Angie Workout

    For Time:

    100 Pull Up
    100 Push Up (Hand Release)
    100 Sit Up (no wall)
    100 Air Squat

  • 100 x C&J with a twist Workout

    For time:
    100 x Kettlebell Clean & Jerk 24 kg

    Start every minute with 15 double unders (including the first).

  • WTF! Workout

    WOD: 3 rounds
    - 100 Jump Rope
    - 21 kettlebell swings (53 lbs)
    - 12 pull ups

    Wasn't happy with my performance so I added onto it with.

    Post WOD:
    - Cycling 10 minutes as far as possible
    - 50 K2E
    - 50 Squats