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

  • Running and handstands (main site Sunday 190915) Workout

    3 rounds for time of

    • Run 800 meters
    • Rest 2 minutes

    Then, practice controlled descents from a handstand for 20 minutes.

  • 17.12.2020 Workout

    For time :

    100 Burpees
    200 Air Squats
    100 Burpees
    200 Air Squats
    50/35 cal. Row

    TC 30 min

  • 28.7.2020 Workout

    For time, With partner
    Row 5000m
    40 Devils Press 2x22,5kg/2x15kg
    40 Step over box 2x22,5kg/2x15kg
    40 Hang Dumbell snatch 2x22,5/2x15kg
    Split as desired. YGIG

  • WOD Workout

    AMRAP 12:00
    15m/side x Overhead + Front Rack Carry
    50 Double Unders
    25 Barbell Rows @35/25kg

  • HOME WOD 12 Workout

    ** WARM UP**

    5-10 Jogging or DU practice.
    then
    2 rounds
    30 mountain climbers
    30 scorpion reach

     STRENGTH/SKILL
    4x 10 lunge one arm press. ( Go in to lunge and press with opposite arm to the leg that is in front)

    Between every set do 8 reps or bent over row singel arm or if you have two weights do both arms at same time.

    WORKOUT

    Emom 20

    1. 16 cossack squats. use weights
    2. 30 russian twists. use weigths
    3. 30 calf raises. use weigths.
    4. floor press. heavy weights.

    COOL DOWN

    10 min rolling out the boddy and calm breathing.

  • Accessories Workout

    3 rounds:
    30m Double DB Walking Lunges 2x15/10kg
    10 Pull-ups
    30m Dual KB Front Rack Carry (heavy)
    Rest 1-2min btw rounds

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Voimistelua

    12 min otm
    Käsillä seisonta
    Köysi
    Jalkojen nosto

    Loppuvenyttelyt

  • MAYFLY PRO TRACK Workout

    A,
    Barbell Good Morning 10-10-10

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    B,
    For time:
    50 Wall Balls,
    25 Box Jumps@60/50cm
    40 Wall Balls
    20 Box Jumps
    30 Wall Balls
    15 Box Jumps
    20 Wall Balls
    10 Box Jumps
    10 Wall Balls
    5 Box Jumps

    Goal: sub 12 mins

    C,
    Each for time:
    Run: 6x 200 m

    Rest 1 min between efforts.

    D,
    Hip Extensions 3x15

    Rest as needed between sets.

  • Extra Credit 03-07-2021 Workout

    Banded Pushdowns: 2:00 x max reps.
    +
    - Recovery Walk: 3-5 Minutes, nasal breathing only.
    *hold your breath for 2-5s and nasal breath for 10 seconds.
    - Hip ER Pails/Rails

  • VKO52 Treeni 3 Workout

    ”12 days of Christmas”

    Aikaa vastaan, lisäten yhden uuden liikkeen per kierros.

    1 Box jump (korkea boksi)
    2 Thruster (42,5/30kg)
    3 Burpee over bar
    4 Power snatches (42,5/30kg)
    5 Pull ups
    6 Power clean & jerk (42,5/30kg)
    7 Push ups
    8 Front squat (42,5/30kg)
    9 Cal row
    10 Sit ups
    11 Burpees
    12 Cal Bike

    *Ensimmäisellä kierroksella on 1 boksihyppy, toisella 2 thrusteria ja 1 boksihyppy, kolmannella 3 burpeeta yli tangon, 2 thrusteria ja 1 boksihyppy. Viimeisellä 12 kierroksella tehdään kaikki liikkeet alhaalta ylös.

    KOTIVERSIO:

    Aikaa vastaan, lisäten yhden uuden liikkeen per kierros.

    1 Käsilläseisontapunnerrus (hspu)
    2 Pistoolikyykky
    3 Linkkari (V up)
    4 Kyykkyhyppy
    5 Selkäkeinu (arch rock)
    6 Vatsakeinu (hollow rock)
    7 Punnerrus
    8 Askelkyykky
    9 Kehonpainokyykky
    10 Istumaannousu
    11 Burpee
    12 Askelkyykkyhyppy