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

  • The 185 rep squat workout Strength

    Week 3
    7x15 reps

  • 14.9.2018 Workout

    Nostoharjoituksia

  • Day 19.5 Workout

    3x8/8 180° Landmine twists

  • cardio Workout

    ROW
    5-6x
    1.5k row
    Go 5k pr + 2/+4s
    2 min aerobic recovery with ab btw sets.

    Rest as needed

    3-6x
    1-5 strict ring mu
    Rest as needed btw sets

  • 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

  • 20.9.2019 Workout

    Barbell Thriathlon
    30-20-10
    Thrusters 50/35kg
    Power Clean 50/35kg
    Deadlift

  • CFKN lapset Workout

    Lämmittely leikki ja mobility

    Kaaripitoa

    12min amrap
    30m juoksu
    20s roikunta
    10 tasajalka tai naruhyppyä

    loppuvenyttelyt

  • Pull- up and Kipping Pull- ups Strength

    Pull- up 3x max reps
    Kipping Pull- up tekniikkaa

  • Workout Workout

    Gymnastics Skill Day:
    1) 8 Minute AMRAP for Skill:
    - Tempo Ring Dip or Matador Dip x 3 reps with a 2 second pause at the top and the bottom OR Ring/Matador Support Hold x 15 seconds
    - Sideways Walking Inchworm x 5-10 steps/side
    - Small Butterfly Circles on Pull-Up Bar x 5-10 reps

    2) Every 90 seconds x 12 minutes:
    - 1st 90 seconds - Supinated (Underhand) Grip Strict Pull-Ups w/(3-0-X-0) tempo x 4 reps (if you can do 4 unbroken reps while maintaining the tempo, add weight by holding a DB b/t your feet). Scale by using a box to support your feet and performing a jumping pull-up followed by a slow lowerering phase back down.
    - 2nd 90 seconds - Ring or Matador Dip x 4 (if you can do 4 unbroken reps with great technique, add weight by holding a DB b/t your feet) OR Ring or Matador Support Hold x 20-30 seconds

    3) 12 Minute AMRAP:
    - 12 Cal. Bike/Ski/Row
    - 10 DB Renegade Row (5/arm) @ 25-50/15-35 lbs.
    - 8 Box Jumps w/ Step-Down @ 30/24 in.
    - 6 Wall Walks

  • Korona-ajan Squat Snatch x3 EMOM 90sec x 10 Workout

    Sopivasti painoa lisäten kolme snatchia kyykkyyn per 90sec.

    Yht.10 kierrosta