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

  • CFKN Lapset Workout

    Alkulämmittely leikkiä ja mobility

    Istumaannousu tabata

    12min amrap
    4 leukaa
    4seinäpalloa
    4 mavea
    30m juoksu

    Loppuvenyttelyt

  • Perjantai WOD Workout

    FRAN
    21 - 15 - 9
    Thruster (30/42,5kg)
    Pull up

    Tc: 10min

    4 rounds 30s / 15s
    1. Plank
    2. Superman hold
    3. Hollow hold

  • Superkids 10-13 v taito Workout

    Rengastaitoja

    -MU progressio
    -Pikkukippi renkailla
    -Iso kippi
    -MU kääntö jalat maassa

    Voima: 3 x max aika rengassoutupito, 3 x max aika pito dipin ala-asennossa, 3 x max aika pito dipin yläasennossa

  • SPCOM14102019 Workout

    Giorno 1

    A.

    Warm up
    5’ bike
    Squat flow
    Specific for clean
    3 deadlift
    3 clean high pull
    3 power clean
    3 push press
    3 front squat
    3 push jerk
    3 hang squat clean

    Prima bilancere vuoto poi 2 sett con poco carico

    B.

    Back squat :

    8 + 7+ 6 rest 2’ 30’’
    7 + 6 + 5
    6 + 5 + 4
    5 + 4 + 3
    4+ 3 + 2

    3 + 2 + 1

    15 reps col 50%
    ‼️‼️📣📣
    - partire con le 8 reps al 50 % del massimale

    - scalare 10 kg per le 7 reps e altri 10 per le 6 reps ( senza rest )
    - all' inizio di ogni set aumentare di 10 kg rispetto al precedente
    • es massimale 130 kg :
    65+ 55 + 45

    75+ 65+ 55
    ...

    100 push-ups ( ogni volta che mi fermo 3 v-ups prima di ripartire )

    PARTE C

    C1
    1 Clean + 2 Jerk Rest 60”

    2 Clean + 3 Jerk Rest 60”

    3 Clean + 4 Jerk Rest 60”

    4 Clean + 3 Jerk Rest 60”

    5 Clean + 2 Jerk Rest 60”

    6 Clean + 1 Jerk Rest 60”

    Lavorare tra il 70-75% rm c&j

    C2

    400mt Run

    400mt Walk (fast)

    500mt Run

    500mt Walk (fast)

    600mt Run

    600mt Walk (fast)

    D.

    WOD1

    AMRAP 16'

    8 SDHP 45/35KG
    12 BJO
    16 TTB

    WOD2

    4 RND

    10 FRONT SQUAT (60-50KG/40-35KG)
    15 GHD Sit Ups+MB (9/6KG)
    20 CAL. ROW

  • October Workout 3 Workout

    Warm up
    - 400 m run
    + 3 sets
    - 10 banded good mornings
    - 16 alternating goblet lunges
    - 15 sit ups
    A) Clean Grip Deadlift
    5 x 5-7 reps @ 3111 rest 1-2 min (moderate loads focus on great positions)

    B) EMOM 9
    Min 1: 30 sec split squat iso hold left
    Min 2: 30 sec split squat iso hold right
    Min 3: 30-40 sec Front leaning rest

    C) Conditioning
    4 rounds for time
    - 100 m run with med ball
    - 12 box jump step downs
    - 15 Medball sit-ups

  • Clean Workout

    3 sets:
    1 hang squat clean + 2 touch and go squat clean

    3 sets:
    1 squat clean

  • sanjith 3 day workout day 3 Workout

    mt climber twist 20 secs
    pause squat 10 reps
    burpee 15 reps
    high knees 40 secs
    jumping jacks 40 secs
    1 min wall sit
    take 20 sec break between each workout

  • Superkids 10-13 v WOD Workout

    Joka alkava min x 6

    *7 täydellistä wall ballia
    *3-5 chest to bar

    Joka alkava min x 6

    *7 täydellistä wall ballia
    *3-10 pull ups

  • 09012016 Workout

    Conditioning

    On an 8-minute running clock, perform 1 minute each of:
    Squats
    Push-ups
    20-inch box jumps
    Pull-ups
    Inverted burpees
    Wall-ball shots, 20-lb. ball
    Burpees
    Double-unders

    Post reps completed for each exercise, and total reps completed to comments.

  • 17.11.2025 Workout warmup Workout

    Dynamic mobility – 1-2 Rounds
    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    1-2 Rounds @ workout pace
    200m Run
    500m BikeErg
    15/12 (cal) Row
    – Rest 0:30 –