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

  • Row your boat! Workout

    For Time:
    10k Row

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Pystypunnerrus ja vauhtipunnerrus

    On/ off 3 kierrosta 30/30s
    Viivajuoksu
    Laite
    Lankku
    Roikunta

    Loppuvenyttelyt

  • Clean&Jerk 5 Workout

    Thursday 12th July 2018

    CLEAN AND JERK

    Performance
    Every 90 Seconds x 10:
    Clean + Jerk

    Use the first few sets to build, with the goal of making a few reps at last week’s heaviest weight before dropping for the final 2 reps to finish on a few at a lower percentage.

    Fitness
    Every 90 Seconds x 10:
    1 Clean Deadlift (3 seconds down) + 1 Power Clean + 1 Front Squat + 1 Jerk

    If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor. Use the first few sets to build, with the goal of making a few reps at last week’s heaviest weight before dropping weight for the final 2 reps to finish on a few perfect reps.

    Post loads to comments.
    Exposure 5 of 8

    5 Rounds or 20 Minutes:
    50 Double-Unders (or about 2 minutes practice)
    10e Wall-Facing Shoulder Taps (or 3 Wall Walks)
    10 Supine Hollow Alternating Leg Raises

    Post work to comments.

  • Double Under Duo Workout

    16 Minute EMOM. Alternating every minute, Half class starts on each. Make sure everyone knows there position before starting.

    A. Double Unders (or form specific focused single skips) for 50s of the minute

    B. Alternating reps of burpee / candlestick burpee
    starting at 8 total, Increase reps by 1 of each every time you come back to this station.

    Mark highest burpee rep count in results.

    20 minutes

  • Gymnastic Metcon Workout

    • 30/20 reps for time of:
    Bar Muscle Ups

  • warm up Workout

    Warmup
    4 Sets:
    30m Dual Kettlebell Rack Carry
    rest 30sec
    20 Banded Clamshells/side
    rest 30sec
    15 Scapular Push Ups
    rest 60sec

  • Nasty Girls Workout

    3 Rounds for time
    - 50 air squats
    - 7 Muscle Ups (Scaled to 14 Jumping Bar MU)
    - 10 Hang Power Clean (95#)

    17 min time cap

    DNF - 2 rounds + 12 Bar MU

  • 25.1.2020 Sali Workout

    Eilinen/kuntoharjoitus

  • Row, Ski or Assault Bike Workout

    Row, Ski or Assault Bike
    2 Minutes On/30 Seconds Off x 3
    90 Seconds On/30 Seconds Off x 5
    60 Seconds On/30 Seconds Off x 7

  • Conditioning Workout

    ”Batwings”
    For time:
    30 Calorie Bike
    30 Deadlifts (102,5; 70kg)
    30 Lateral Burpees

    *Alternate Scaling
    Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run
    9:00 Cap