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

  • 10,9,8..1 Workout

    Push up
    Pull up
    Burpee

  • Käsilläseisontaa Workout

    10 x 10 sek käsilläseisontapito+ 10 sek lepo, vatsa kohti seinää

    3 x 30 painonsiirtoa kädeltä toiselle käsilläseisonnassa, selkä kohti seinää

    Harjoitellaan sammakkoasentoa

  • WOD 20/06/25 Workout

  • 6-15-17 Workout

    Muscle
    3 x 3
    2 x 9
    1 x 15
    Front Squat
    Push Press

    Metcon
    21-15-9
    Wall Ball & T2B
    3 x 200 M Run

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Harjoitellaan painonnostoa

    Otm 12
    4 skin the cat
    20s ks pito
    6 korkeaa boxihyppyä
    6 kk heilautus

    Loppuvenyttelyt

  • Metcon strength Workout

    • 4 Sets of:
    Strict Handstand Push Ups 10 reps
    (Seleziona se lavorare a pavimento oppure con Deficit (10/5 cm) oppure con Vest (9/6Kg)
    1:00 rest
    BB Split Stance Romanian Deadlift 10 reps unbroken/side
    (Utilizza un carico con cui riesci a fare 10 reps unbroken)

    1:00 rest
    One-Arm KB Row 10 reps unbroken/side
    (Utilizza un carico con cui riesci a fare 10 reps unbroken)
    1:00 rest

  • Superkids 10-13v ja ninjat 14-16v vatsat Workout

    5 x

    10 sek hollowpito + 10 hollowkeinunta + 10 linkkari + 10 + 10 vinolinkkari

  • 3RM Clean & Jerk Strength

    Find your 3 rep max clean and jerk for the day.

  • 27.1.2017 Workout

    EMOMx12:
    Odd: 20 Wallballs 6kg/4kg
    Even: 10 T2B

  • SPCOM02102019 Workout

    GIORNO 3

    PARTE A

    Lunge flow

    Then 3 round

    10 Superman solo gambe + iso 10”
    15 spinte bacino
    10 ponte con braccia tese + iso 20”

    PARTE B

    Da 10 a 1 di :

    -ring dips

    rest tra i primi 5 set 1’ , poi 30’’

    POI

    5x5 squat clean Bw rest 60’

    PARTE C

    C1

    In 20’ performe

    100/85 Cal Row

    1500mt Run

    In the remaining time

    Max Cal Skierg

    C2

    3 set di:

    2 <a href='/journal/movements/59'>Hang clean</a>

2 tirate Pull

2 <a href='/journal/movements/2309'>Muscle Clean</a>

Rest 40”

2 <a href='/journal/movements/54'>Hang Power Clean</a>

2 <a href='/journal/movements/5'>Power Clean</a> 

2 <a href='/journal/movements/23'>Front Squat</a>

    Bilanciere vuoto

    4x3 Muscle Clean rest 40”

    (Peso leggero)

    5x (2 Power Clean + 1 Squat Clean) 

    (Add weight every set)

 Rest 60”

    PARTE D

    WOD1

    AMRAP 15'

    8 squat clean
    10 TTB
    12 Box Jump

    WOD2

    5 RND
    10 Cal. Row
    6 Double DB Hang Clean and Jerk
    4 Bar Muscle Ups

    Rest :60"