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

  • Competition Workout

    A.
    For max reps:
    30 Seconds of Muscle-Ups
    Rest 30 seconds
    30 Seconds of Toes to Bar
    Rest 30 seconds
    30 Seconds of Handstand Walk (for max distance)
    Rest 30 seconds
    45 Seconds of Muscle-Ups
    Rest 15 seconds
    45 Seconds of Toes to Bar
    Rest 15 seconds
    45 Seconds of Handstand Walk (for max distance)
    Rest 15 seconds
    60 Seconds of Muscle-Ups
    60 Seconds of Toes to Bar
    60 Seconds of Handstand Walk (for max distance)

    Note results as in the following example:
    30s = 12/19/40 feet
    45s = 11/21/35 feet
    60s = 9/24/55 feet

  • Superkids 10-13v WOD Workout

    Parin kanssa

    3 kierrosta

    7 burpeeta
    7 wallball heittoa

    Toinen tekee, toinen roikkuu

    3 kierrosta

    7 boxihyppyä
    7 varpaat tankoon

    Toinen tekee, toinen on käsilläseisonta-pidossa

  • WOD 22062015 Workout

    For time:
    - 20 DU.
    - 12 OHS (35 kgs).
    - 1 rope climb.
    - 20 DU.
    - 9 OHS (35 kgs).
    - 1 rope climb.
    - 20 DU.
    - 6 OHS (35 kgs).
    - 1 rope climb.
    - 20 DU.
    - 3 OHS (35 kgs).
    - 1 rope climb.

  • RM Back Squat Strength

    RM Back Squat

  • Front Squat 5x3 + 7min amrap 6x FS, BS 10x Heavy kettlebell swing Strength

    Front Squat 130kg x 5 x 3
    Hack Squat 240kg - 3 x 3

    7 min amrap

    6x Backsquat (100kg)
    10 x Heavy kettlebell swing (2pood)

    6 rounds.

  • CFKN nuoret Workout

    Lämmittely ja mobility

    Mave treeni

    Metcon 8min amrap
    5xpunnerrusta
    5x kk-heilautus
    100m koneella

    Loppuvenyttelyt

  • BASIC Metcon G W M Workout

    B1: 10 Boxjump Stepdowns@45/30cm
    B2: 15 Muscle Cleans
    B3: 100m Sprint
    vila 2 min x 3
    vila 4 min
    B4: 7 Burpee Boxjumps@45/30cm
    B5: 15 KB Swing to lock out
    B6: 100m Sprint
    vila 2 min x 3

  • Thruster ja boxihyppy Workout

    7 min ajan tee joka minuutti

    1 x 7 thrusteria + 7 boxihyppyä, loppuaika lepoa.

    Jos et saa tehtyä kaikkia toistoja minuutissa, vähennä painoa. Jokaista vähennystä kohden metconin jälkeen joutuu tekemään 1 x 300 m juoksu.

    Tulos on kaikki nostetut kilot yhteensä.

  • Muscle & Power, AV1 Strength

    OH squat 5 RM

  • Warmup Workout

    3 Sets - Glute and Shoulder Activation
    30sec Single Leg Ring Plank (15sec with Right foot eleavted, 15sec with Left foot elevated)
    30sec Static Banded Glute Bridge