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

  • Jag 28 Workout 

      - <a href='/journal/movements/1280'>Run</a> 800m
  - 28 kettleball swings, 2 pood
  - 28 strict pullups
  - 28 kettleball <a href='/journal/movements/11'>clean</a> and <a href='/journal/movements/17'>jerk</a>, 2 pood each
  - 28 strict pullups
  - <a href='/journal/movements/1280'>Run</a> 800m

    *14 strict pullups
    *1 pood clean and jerk

  • TURKEY DINNER PREP Workout


    WARM UP grab 1 med KB
    40s ON : 10s OFF
    KB Halos
    SA KB OH PRESS R
    SA KB OH PRESS L
    FARMERS MARCH R
    FARMERS MARCH L
    SL DL + ROW L
    SL DL + ROW R
    GOB SQ
    GOB SQ HOLD
    ALT TACTICAL LUNGES

    10 mins

    BOX UP, BRUH
    share with partner... 1 box
    1. Switch Lunges
    2. Alt Box Up Leaps
    3. Box overs

    8/, 10/, 12/
    You go, I go format
    5 mins CAP to complete all reps

    THEN ...
    20s ON : 20s OFF each exercise 4 X's (12 Sets of 20s ON:20s OFF - 4 X 3)
    You go I go format
    8mins

    CIRCUIT

    ROPES (2)
    TRX (4)
    LANDMINES (2)

    25s ON : 25s OFF
    You Go, I Go Format
    4 X's @ each station 2 X THRU

    20mins

  • SINGLE-ARM DUMBBELL BENCH PRESS / GOBLET LATERAL LUNGE SUPERSET* Workout

    SINGLE-ARM DUMBBELL BENCH PRESS / GOBLET LATERAL LUNGE SUPERSET*

    A1) Single-Arm Dumbbell Bench Press:
    4 x 8-10

    A2) Goblet Lateral Lunge (not alternating):
    4 x 8-10

    Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements. Prioritize range of motion and stability over load on the Lateral Lunges. Good range of motion would have the femur of the “lunging” leg hit below parallel depth while maintaining a neutral spine. The foot of the opposite leg can stay flat or rotate up onto the heel, whichever feels more comfortable.

    *Warm up and then perform a set of Bench Presses, followed by a set of Lateral Lunges. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

    Post loads to comments.
    Exposure 7 of 8

    AMRAP 12 Minutes:
    12/9 Calorie Row
    12 Dumbbell Thrusters 50/35

    Post rounds, reps, and Rx to comments.

  • Superkids 10-13 ja Ninjat 14-16 v Taito Strength

    5 x 2 - o rinnalleveto + 2 x saksityöntö, AHAP

  • Running Fran Workout 

      - <a href='/journal/movements/1280'>Run</a> 400 meters
  - 95 pound <a href='/journal/movements/30'>Thruster</a>, 21 reps
  - 21 Pull-ups
  - <a href='/journal/movements/1280'>Run</a> 300 meters
  - 95 pound <a href='/journal/movements/30'>Thruster</a>, 15 reps
  - 15 Pull-ups
  - <a href='/journal/movements/1280'>Run</a> 200 meters
  - 95 pound <a href='/journal/movements/30'>Thruster</a>, 9 reps
  - 9 Pull-ups

  • Weightlifting Workout

    3*3 Power Snatch
    2*2 Power Snatch
    2*1 Power Snatch

    5*3 Snatch Balance
    Climbing

    3*5 Hang Snatch High Pull

  • Ninjat 14-16v Voima Strength

    Maastaveto 5 x 5

  • CFKN nuoret Workout

    Lämmittely ja mobility

    Käydään läpi, mitä opittu ja mitä tavoitteita ensi kauteen

    Metcon
    Toivetreeni:
    12min amrap / omat lempi liikkeet

    Loppuvenyttelyt ja kiitokset!

  • Bench press Strength

    BB bench press

  • High Rise Pack Shuttle Workout

    Doesn't have to be a high rise pack.. just something heavy to carry. Hose, sandbag, dummy if you have it.

    Mark out ~10m. One at a time run there and back (20m) with the heavy object. Immediately after running do 5 pushups then rest until its your turn to go again. Everyone does 6 sets as fast as possible