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

  • Nasty Girls Workout

    3 RFT:
    50 Air squat
    7 MU
    10 H.P.Clean (60/40)

    (Time cap: 15min)

  • Lauantai 2.6 Workout

    Conditioning
    For Time:
    50/35 Calorie Row
    800 Meter Run
    30 Power Snatches (115/80)
    800 Meter Run
    10 Rope Climbs

  • CFKN Lapset Workout

    Lämmittely leikkiä ja mobility

    Päällä ja käsillä seisontaa

    12min amrap tiimissä
    Neljä aluetta, kuljettakaa aina seinäpallo kantaen kyseiseen alueeseen jossa suoritetaan liike, kun kaikki neljä on tehty, laita kierrosmerkki:
    1) 6 punnerrus ja läpsy
    2) 6 burpee , hyppy samaan aikaan viivan yli
    3) 6 istumaan nousu jalat kiinni toisissaan
    4) 6 kyykkyä syncrona

    Loppuvenyttelyt

  • Accessory wod Workout

    10-9-8-7-6-5-4-3-2-1
    Strict HSPU (Scale back to Push Ups if you don't have this skill yet or if 55 reps of Strict HSPU is too much)
    Strict Pull Ups (Scale back to Ring Rows if you don't have this skill yet or if 55 reps of Strict Pull Ups is too much)

  • Superkids 7-9 v WOD Workout

    5 kierrosta:

    10m kaikkia

    -Hyljekävely
    -Valakyykkykävely
    -10 sek + 10 sek hollowpito pallon kanssa
    -10 askellusta pallolle käsillä

  • RestDay! Workout

    RestDay!

  • warm up Workout

    4 Sets - Focus on control of each movement - move slow and deliberately

    6-8 Half Kneeling Bottom Up KB Press/arm
    rest 30sec
    12 Lateral Band Walks
    rest 30sec
    12 Scapular Push Ups on Elbows
    rest 60sec

  • The Mountain Workout

    1 min ON, 15 secs Jog, 1 min REST
    2 min ON, 30 secs Jog, 1 min REST
    3 min ON, 1 min Jog, 1 min REST
    4 min ON, 2 min Jog, 1 min REST
    5 min ON, 3 min Jog, 1 min REST
    4 min ON, 2 min Jog, 1 min REST
    3 min ON, 1 min Jog, 1 min REST
    2 min ON, 30 secs Jog, 1 min REST
    1 min ON

  • warm up Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Ring Rows (Feet parallel on ring) 10 reps
    Close-Grip Push Ups 10 reps
    Air Squats 15 reps
    Strict Toes to Bar 5 reps

  • Extra Credit 15-08-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    :30 Prayer/Lat Stretch on Box
    20 Banded Ws
    10 SLOW Arm Haulers
    -Rest as Needed b/t Sets-