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

  • Muscle & Power, YV1 Strength

    Bench press with wide grip 4x15 reps

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Pull Ups 4-6 reps
    Strict Ring Dips 7 reps
    Double KB Overhead Walking Lunge (light weight) 15 reps
    GHD Sit Ups 10 reps

  • Floor Press Strength

    3 x 10 rep

    This movement may be new to many, but it’s just the top half of a bench press. Take the eccentric portion of this lift slow and make soft contact with the ground. After building some familiarity warming up and in the first few sets, look to build to a tough set at the end. Partner up on this on, so there is a spotter whenever needed. If using Dumbbells all the same rules apply.

  • Metcon Weakness Workout

    • 30 Min of:
    Work on your weakness point
    Facoltativamente puoi prima del Active Recovery lavorare su una o due weakness point che
    desideri migliorare (D-Ball Shouldering, Peg Board ecc.)
    • 30 Min of:
    Assault Bike @ 50-60% MHR

  • CFKN teinit Workout

    Alkulämmittely ja mobility

    Pystypunnerrus progressio

    20-15-10-5
    Eturäkki askelkyykky
    T2b/K2e

    Loppuvenyttelyt

  • Home Workout Workout

    5 Rounds For Time:
    Run 200m
    20m Handstand Walk
    14 Pistols

    PISTOL options
    • Pistols to a Target/With Support (Band/Box)
    • Weighted or unweighted Step Back Reverse Lunges
    • Weighted or unweighted Box Step ups
    (light weight - this is a gymnastic movement)

  • 1.8.2021 Unbroken Workout

    Hanstand Walk Practice 15 minutes.

  • Boot camp Workout

    Warm up
    Tabata bike or row

    Core strength
    Every 3:00 x 5
    30 bicycle crunches
    20 dead bug
    15 sit ups

    WOD
    80 calorie row
    *E2MOM 5 wallballs

    Or
    60 cal bike
    *E2MOM 5 KBS

  • WOD 09/11/19 Workout

    WOD

    AMRAP 4' x 4rounds

    30 Shuttle Runs (10 Meters)

    15/10 Calorie Assault Bike

    Max abmat sit up

  • Tuesday Warm up Workout

    Warm Up for Rowing
    1:00 easy - > :30 Moderate
    1:00 easy - > :30 Moderate / Fast
    1:00 easy - > :30 Fast

    rest / strech for 3-5 minutes and start workout