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

  • 10.3.2020 CF Workout

    Eilinen/Lepo

  • Gymnastics + conditioning + strength Strength

    125 min
    Warm up for 15 min

    1.BCTB
    - Bfly x 40
    - BCTB x 30 (singles)

    2.Box squat
    A. Build to RPE 8 set of 5
    - 50 70 90 100 kg

    B. 4x5 @ top weight
    - 100 kg

    3.Metcon
    Every 2 minutes for 7 rounds:
    3 Heavy Devil's press - 2 x 15 kg
    8 Cal ski-erg
    3 Heavy Devil's press
    - Times: 1.22, 1.20, 1.20, 1.20, 1.20, 1.21, 1.23¨
    - HR: 175/186

    4.Accessory
    3 sets:
    10+10 Single leg Glute bridge
    10+10 Single leg Seated knee extensions

  • 42 min EMOM Workout

    14 rounds:

    1) Echo bike
    2) Round of Cindy
    - 5 pull ups
    - 10 push ups
    - 15 air squats
    3) Rest

  • "Deviled Leggs” Workout

    For time :

    5 Rounds:

    25′ Single Dumbbell Front Rack Walking Lunge (50/35)
    25 Wallballs (20/14)
    25′ Single Dumbbell Front Rack Walking Lunge (50/35)
    10 Single Arm Devil Presses

    KILOS:
    Dumbbell- (22.5/15)
    Wallball- (9/6)

  • For time Workout

    3 Rounds:
    800 Meter Run
    50 Wallballs (20/14lbs)
    20 One hand Devil Presses (22.5/15kg)

  • WOD 05/02/22 Workout

  • 17.12.2019 Workout

    For time:

    21-15-9-15-21

    Hang Squat Snatch 50/37,5kg
    Chest to bar pull ups

  • Bootcamp Workout

    400m row
    Then 2 rounds
    10 ring rows
    10 banded pull aparts

    Bent over row
    6-8 reps x 5
    Rest 1:30 between sets

    WOD
    30-20-10
    Wallballs
    Box step ups

    *E2MOM 5 burpees

  • Jiyo's 3-Day Workout (DAY 1) Workout

    Day 1: working core + arms

    • Basic stretching / yoga 5 mins
    • Jumping jacks 20 reps
    • Mountain climbers 20 reps (each left leg counts as 1)
    • Crunches 20 reps
    • Push-ups 5 reps
    • Modified plank 30 sec

    [10 sec break in between each exercise]

    Jiyo will repeat this set 2 times, and can take a 1 min break between each set.

  • Friday Cool down Workout

    2-3 min light cardio
    2+2 min glute/lowback smash with roller
    10 squat hold + torso rotation alt sides
    1+1 min tricep strech