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

  • Gymnastics + conditioning Strength

    140 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 40
    - BCTB x 27 (singles)

    2.Back squat
    5x4 @ 77.5 kg
    - Rest as needed

    3.Conditioning
    4 rounds for consistency:
    10 Cal row
    8 Power snatches
    6 Overhead squats
    - Bar @ 35 kg
    - Rest 90 s between sets, consistency!
    - Times: 2.31, 2.23, 2.20, 2.21

    4.Accessory
    A. Accumulate 30+30 of Quadruped Shoulder CARs

    B. Accumulate 15+15 Bear to bridge - not done

    C. Accumulate 30+30 Quadruped Hip CARs - not done

  • 16.11.2019 CF Workout

    Tempaus + "Snatch Balance + Valakyykky 1+1+1x70%, 1+1+1x75%x2

    Rive + Raty + työntö 1+1+1x70%, 1+1+1x75%x3

    Etukyykky 2x70%, 3x2x75%

    Lisäpainolankku 3x30sek
    Sivutaivutus 3 x 15+15

  • Muscle-ups and L-sit hold (main site Wednesday 191016) Workout

    5 rounds for time of:

  • Metcon strength Workout

    3 Round not for time of:
    Double KB Floor Press 10 reps unbroken
    (Utilizza un peso delle KB impegnativo ma che ti permetta di fare 10 reps unbroken)
    Assault Bike 1:00 @ 70-80% MHR
    Double KB Row 10 reps unbroken
    (Utilizza un peso delle KB impegnativo ma che ti permetta di fare 10 reps unbroken)
    Assault Bike 1:00 @ 70-80% MHR

  • COOL DOWN Workout

    5-10 Down Dog to Cobra video

    Perfect Stretch video

  • Partner rowing cardio WOD Workout

  • Work Out Day 3 Devansh Workout

    Day 3
    KettleBell swings 3 x 15
    Deadlift 5 x 15
    Incline / seated dumbell press 3 x 10
    Standing Calf raise - 4 x 20
    Seated Calf raise - weighted - 3 x 15
    MedicneBall ab throws - 4 x 15
    Poliquin latteral raise weighted- 3 x 10

    Alternate days can run 3 - 5 km depending on cardio fitness, steady state running on treadmill.

  • Lördag 15/7 2017 Workout

    4 person Team wod
    24min amrap:
    1: 20 Burpees
    2: 20 Wall Ball Shots
    3: 20 Anchored Sit-Ups
    4: Rest Station
    1 person on each station

  • WOD Workout

    EMOM 15'
    1: 12 DB Snatch @22,5/15kg
    2: 7 Burpee T2B
    3: 200/150 m Row

  • Gymnastics + conditioning Strength

    140 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 40
    - BCTB x 27 (singles)

    2.Back squat
    5x4 @ 77.5 kg
    - Rest as needed

    3.Conditioning
    4 rounds for consistency:
    10 Cal row
    8 Power snatches
    6 Overhead squats
    - Bar @ 35 kg
    - Rest 90 s between sets, consistency!
    - Times: 2.31, 2.23, 2.20, 2.21

    4.Accessory
    A. Core: tabata V-ups/tuck ups

    B. Accumulate 30+30 of Quadruped Shoulder CARs

    C. Not done

    D. Not done