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

  • Farmarin treeni Workout

    3 kierrosta, maksimimatka tai toistot

    Superkids:

    30 sek farmarikävelu
    30 sek toes to bar
    30 sek säkinkanto
    30 sek vauhtipunnerrus

    Ninjat
    1 min farmarikävely, kahvakuulat tai levypainot
    1 min säkin/kahvakuulan kanto
    1 min varpaat tankoon
    1 min vauhtipunnerrus

  • Prestation, Måndag 21/8 2017 Workout

    High hang snatch 5x3 @Light weight
    Snatch Pull 5x3 @ 90% 1RM snatch
    Back squats 3x5 @ 65%
    +
    5xME Transition:
    *Utilize the feet if needed
    focusing on keeping the
    rings and elbows tight. As
    soon as there is distance,
    the set is done
    +
    10min amrap:
    20/15 cal row
    5 bar facing burpees
    10 thrusters 35/25kg
    5 bar facing burpees

  • Måndag 31/7 2017 Workout

    Practice Ring MU Toe Nail strict
    transition 5-10min
    +
    7x1 Muscle Up Negative
    *Preform with as much
    control as possible, lower
    to rings place toes on
    ground transition through
    and to kneeling
    +
    3rft:
    Dumbbell snatch, 15 reps, right arm
    10 Pull-ups
    Dumbbell snatch, 15 reps, left arm
    10 Pull-ups

  • Superkids 10-13v voima Strength

    Maastaveto

    5 x 5

  • Workout Workout

    Intermediate Class @ 7:00 pm
    - Strength
    1) Hang Power Snatch - EMOM X 10 minutes x 5 reps (each minute for 10 minutes, you will perform 5 Hang Power Snatches with a barbell. Stay light and focus on developing technique and proper movement patterns
    - Met-con
    - 15 min. AMRAP (As Many Rounds/Reps As Possible):
    • 20 1-Arm Alternating DB Snatches
    • 20 Wall Balls or Medicine Ball Squat Cleans
    • 50 Single Unders or 50 Jumps in Place

  • Lower body mobility Workout

    Lower body mobility

    5 min easy row, bike, run etc.

    Ball press/smash foot, 2min/side
    Easy foam roll x10 /spot
    Butt: foam roll/smash
    Lower back: foam roll, smash, twist

    Stretch:
    Hamstring + adductor combo
    Hip flexors
    Calves x2
    Lower back twists
    Wall-assisted x3

    Dynamic:
    Banded hip/ankle circles
    Banded squat bottom
    Squat to hams. stretch
    Lunges

  • CFKN Lapset Workout

    Lämmittely leikkiä ja mobility

    Tehdään kärrynpyöriä ja kuperkeikkaa

    12min amrap
    6x istumaan nousu
    4x burpee boxin yli
    8× kyykkyä

    Loppuvenyttelyt

  • Big Baby Workout

    Clean and Jerk
    Every 90 seconds for 10 reps:
    Clean Deadlift to the Mid-Hang + Mid-Hang Clean + Jerk

    Work up to a medium-heavy load for the day.

    10 Rounds for Time:
    3 Power Snatches 135/95
    3 Handstand Push-Ups

    The barbell should be medium-heavy for you and unbroken on the fast end, as should your pressing option. Scale range of motion to 1-2 AbMats on the Handstand Push-Ups, or sub Box Piked Handstand Push-Ups or Heavy-ish Dumbbell Push Presses as needed.

    Post time and Rx to comments.

  • Snatch Complex Workout

    Every 90 seconds for 10 sets :
    Snatch Deadlift to the Mid-Hang + Mid-Hang Snatch

    Pause at the Mid-Hang then perform a full Snatch from the Mid-Hang.
    The Deadlift to the Mid-Hang should be purposeful and balanced, with your weight balanced over mid-foot.

    For Time:
    60/45 Calorie Row
    120 Double-Unders
    80 Russian Kettlebell Swings 24/16kg
    800m Run

    Scale Double-Unders to singles as needed, or to 40 attempts. Use a kettlebell that allows you to get through the 80 reps in 2-4 sets.

  • Accessory wod Workout

    5 rounds for quality:
    30 second Sorenson hold

    100ft/arm Single Arm Kettlebell Front Rack carry (Heavy but 100ft UB)
    10 Strict Toes to bar or V-Ups
    100ft/arm Single Arm Kettlebell Farmers Carry (Heavy but 100ft UB)