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

  • 2.Conditioning Workout

    "Thumb War"
    5 Rounds:
    1 Minute Wallballs (20/14)
    1 Minute Hang Power Snatch (75/55)
    1 Minute Assault Bike Calories
    1 Minute Rest

    Kilos: Wallballs: 9/6, Barbell: 34/25

  • 4 sets of Workout

    5 x Front Squats (75-85%)
    rest 10s
    10 x Walking Lunge steps w/B.B, DB or KB
    rest 3min btw sets

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    ×Kyykky

    10min amrap
    2 kierrosta juoksu
    20s roikunta
    20s lankku
    5+5 vuorikiipeilijä

    Loppuvenyttelyt

  • Home WOD 1. Virtuaali YGIG Workout

    Valitse liikkeeksi vaikkapa burpee, ota kaveriisi yhteyttä whatsapilla, temsilla, tai zoomilla tai millä tahansa videopuheluohjelmalla.

    Tehdään yhteensä 100 burpeeta vuorotellen. Ensimmäinen pari tekee yhden burpeen, toinen toisen, ensimmäinen kolmannen...kunnes olette tehneet yhteensä 100.

    Tulos on parin yhteinen aika joka kului sadan burpeen hyppimiseen.

  • WOD Workout

    3 rounds
    15 cal Row
    10 pull-ups (sub jumping pull-ups)

    Directly into

    3 rounds
    15 DB snatches 50/35
    10 thrusters 95/65

    • pick a weight in which you can go unbroken in the thrusters.
    • alternate arms every rep for dumbell snatches

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    ×Kyykky

    10min amrap
    6+6 boxiaskellus
    7 cal laitteella
    7 seinäpallo

    Loppuvenyttelyt

  • Extra Credit 23-03-2020 Workout

    Single Arm Farmer Carry: AMRAP 5:00 - 30m - moderate weight.
    +
    Active Straight Leg Raises x 20 reps each side.

  • Monday Warm up Workout

    Warm Up
    3 min cardio machine @easy/mod pace
    30-40 band pull aparts
    then with Bodyweight
    :30 Scapula pull ups
    :30 Side Plank Holds R/L
    :30 Wall sit
    :30 Revese Lunges R/L
    10+10 single leg hip bridges
    10 dynamic squat strech
    then

    With barbell go 2 times through this:
    3 snatch deadlifts
    3 high hang muscle snatch
    3 bn snatch grip pp
    3 ohs
    3 snatch balance

  • Superkids 10-13v taito Workout

    Pistoolikyykkyprogressioita

  • Conditioning 14-02-2021 Workout

    For time
    20-30-40 Renegade Rows @50/35lbs
    800 Meter Bike or 400m Row/Ski
    80-60-40 Double Unders