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

  • CFKN minit Workout

    Alkulämmittely leikkiä ja mobility

    Kuperkeikka ja kärrynpyöriä

    5×20/10
    Kuperkeikka
    Vene
    Banaani
    Roikunta
    Burpee

    Loppuvenyttelyt

  • 2015-05-30 Workout

    Benchmark or Teamwod

  • Partner WOD Workout

    Partner WOD
    30min AMRAP

    ”I Go, You Go"
    4 Intervals (2/each)

    Run around the box
    20 Hang Power Cleans
    20 Push Press 35/25kg

    Then

    100 Partner Situps with MB. 75 Deadlifts 80/60kg
    50 Pullups
    25 HandstandPushups

    Then in the remaining time

    "I Go, You Go"
    7 Thrusters 35/25kg

    7 Bar over Burpees.

    Score: Reps from last ”I Go, You Go”

  • Rowing & cycling Workout

    Metcon (time)

    Each set for time:
    Minutes 0:00-6:00
    1000/800m row

    Minutes 6:00-12:00
    2000/1600m bike

    Minutes 12:00-18:00
    1000m/800m row

    Minutes 18:00-24:00
    2000/1600m bike

  • Partner WOD Workout

    Partner WOD
    30min AMRAP

    ”I Go, You Go"

    4 Intervals (2/each)

    Run around the box
    20 Hang Power Cleans
    20 Push Press 35/25kg

    Then

    100 Partner Situps with MB. 75 Deadlifts 80/60kg
    50 Pullups

    25 HandstandPushups

    Then in the remaining time

    "I Go, You Go"
    7 Thrusters 35/25kg

    7 Bar over Burpees.

    Score: Reps from last ”I Go, You Go”

  • Weightlifting + conditioning Strength

    140 min
    Warm up for 30 min
    1.Gymnastics
    A. EMOM9
    1) 8 HSPU
    2) 5 CTB + 5 air squat
    3) 10 TTB

    2.Weightlifting
    A. Snatch + Low hang snatch
    - Heavy 1+2 for the day

    B. Slow snatch pull
    - 4 x 3 @ 90-110% of A)
    4 x 3 x 50 kg

    3.Conditioning
    A. HS Walk practice
    - 3 sets of Wall facing shoulder taps
    - Weight shift practice w/ wall

    B. Every 5 minutes for 20 minutes:
    300 m Row
    7 Burpee chest to bar
    5-8 m HS Walk - 5 5 5 5 m
    Times: 3.47, 3.44, 3.42, 3.38

    4.Accessory
    A. 3 sets @ easy pace:
    10 Ring face pulls
    6-10 Deficit push ups - 8 8 8
    5+5/side Quadruped hip CARs

  • Weightlifting strength Strength

    • 3-3-3-3-3 of:
    BB Hang Power Clean (0:03 eccentric in Hang)
    Scaldati progressivamente e poi in 3 sets sali sino a una tripla pesante ma ben gestibile con cui senti
    di avere un altra rep di margine. Poi con il 95% di quel carico fai altri 2 sets.
    Dal BB sulle anche fai 0:03 di eccentrica sino alla Hang un dito sopra ginocchio poi esplosivamente
    giri al petto il BB. Fai così ad ogni rep

  • Strength Strength

    6-6-6-6 of:
    BB Front Squats
    6 @ 9 RPE (-10%) (Load Drop)
    70% 1RM 6 reps
    75% 1RM 6 reps
    75-80% 1RM 6 reps
    70% 1RM 6 reps

  • Metcon Workout

    Final WOD ISD

  • Rope climb Test Workout

    5 min AMRAP
    Robe climb