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

  • 21.1.2021 Deload Strength

    In 10 minutes Hang Power Snatch 2 RM

  • Muscle & Power, Joker Workout

    Rowing “Nancy”
    5 rounds for time:
    300m Row
    15 OH squats

  • “Man on Fire” Workout

    For Time:
    5 Rounds of “Nate”
    100 Double Unders
    4 Rounds of “Nate”
    100 Double Unders
    3 Rounds of “Nate”
    100 Double Unders
    2 Rounds of “Nate”
    100 Double Unders
    1 Round of “Nate”

    1 Round of “Nate”:
    2 Ring Muscle-ups
    4 Kipping Handstand Push-ups
    8 Kettlebell Swings (70/53)

    Kilos: 32/24

  • SPCOM30032020 Workout

    A.
    Mobility+PVC

    W.up
    2rnd
    2' Wall Squat
    90" H. Hold
    60" H.position + plates
    Poi
    3 Rnd
    10 Horizontal Ring Row
    20 push-up
    10 Lateral Bar Burpees over KB
    10+10 KB Hang Power Clean

    B.

    Strenght WL
    W.Up
    partite con @30% e arrivare @60%
    poi iniziare i set

    Squat Clean
    6×5 @60%
    Drop and Reset NO Unbroken
    Rest 90" tra i set

    C.
    FOR TIME
    15-12-9-6
    C2B/
    Power Snatch 40-50/25-35kg

    D.
    CONDITIONING - For rep
    4 rnd
    AMRAP 3'
    Max DU
    AMRAP 2'
    BB Front rack
    AMRAP 1'
    Sit Up+Plates
    Rest 2'

    E.
    OPZIONALE
    V-Up Complex 3×10

    Pistol 4×16 (8 per lato)

  • COOL DOWN Workout

    5-10 Down Dog to Cobra video

  • Omatoimi lämmittely Workout

  • Power Day #67 Workout

    Warmup
    400m run
    10x crab walk
    10x monster walk
    10x hip hinge
    10x external shoulder rotation
    10x internal shoulder rotation
    10x face pulls
    10x banded pull aparts
    10x banded underhand pull aparts

    Conditioning: Power
    5 Rounds for Time
    -10x Alt. Overhead hammer strikes
    -10x Transverse hammer strikes (5/side)
    -10x Transverse banded twists per side
    -10x Mjolnir snatches (5/side)
    -10x supine ring rows
    -10x transverse banded twists per side
    -10x pushups
    -10x transverse sandbag lunges
    R1: 2:59, R2: 3:01, R3: 3:19, R4: 3:12
    Total: 15:41

    Finisher
    -2:30 max effor Mjolnir complex
    -5x hand to hand lunge swings
    -5x 360 swings to squat each direction
    -5x side lunge transverse swings each side
    -5x hand to hand hinge swing
    -Rest :30
    -2:30 heavy bag striking

    Core
    3 rounds
    -20x sit-ups
    -20x rev hypers
    -10x hammer 360 swings each direction
    -20x 2ct flutter kicks
    -20x back extensions

    Recovery
    -1:00 lacrosse ball on any tight spots
    -2:00 thoracic foam roller
    -:30 each side pigeon pose

  • Warm up Workout

  • CFKN teinit Workout

    Alkulämmittely ja mobility

    Pystypunnerrus progressio

    Emom 90s x 6
    "Chief"

    Loppuvenyttelyt

  • 24.6.2023 Hyvää Juhannusta! Workout

    Hyvää Juhannusta!