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

  • Endurance + Strength Workout

    Warm up:
    3 Rounds

    10 PVC OHS

    10 Pushups

    20 DU

    10 Supermans

    Technique :
    Snatch balance

    then
    4x3 @60% from OHS

    WOD
    Row 500m

    30 P.Snatch @95/65

    Row 400m

    20 Snatch

    Row 300m

    10 OHS

    (5 burpees everytime you break)

  • Invictus June 23 2014 Strength

    Total 105min

    3 sets of:
    Row 200m
    10 wall ball
    10 box jump
    5 pull up

    Skillwork: BMU practice for 15 min, 6 sets, best yellow band

    A.
    Every minute, on the minute, for 8 minutes:
    Pause Front Squat x 1 reps @ 24X1
    Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.

    B.
    Every two minutes, for 16 minutes (8 sets):
    High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
    Working on perfect mechanics at all phases in the lift.

    C.
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat x 4 reps @ same load used last Monday

    D.
    For max reps:
    2 Minutes of Box Step-Overs with Barbell (115/75 lbs) = 35 kg > skaalattu 30 kg, 20" box
    Result: 21 reps
    (box height should be between 16″-20″ for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
    4 Minutes of Strict Pull-Ups
    Result: 31 reps, alternating grip

    E. 500m row

  • CFKN nuoret Workout

    Lämmittely ja mobility

    ×Kyykky

    12min joukkueena (2tai 3 hengen)
    6 seinäpalloa
    50m koneella

    Loppuvenyttelyt

  • 7.11.2017 Workout

    For quality 60 minutes, 0:45 on, 0:15 off
    1: bear crawl
    2: duck walk
    3: ring row
    4: bunny hops
    5: sneaking ape
    6: crab walk
    7: inchworm
    8: horse walk
    9: scorpion
    10: prone discolation

  • Painonnosto, työntö 2 Workout

    Aktivaatiot
    Tall jerk x 2 x 3 sarjaa, A. ja B. kolme sarjaa
    A1. käyntiasennosta pidempi askel
    A2. päkiöiltä, tanko otsan korkeudella

    Liikkeet
    B1. Ylöstyöntö räkistä x 3 x 3 - 4 sarjaa (vara 1 - 1/2)
    B2. Rinnalle veto riipusta + ylöstyöntö saksiin 1 + 2 x 4 sarjaa (vara 1 - 1/2)
    C. Takakyykky 1 + 1/4 (2010) x 3 x 3 - 4 sarjaa (vara 2 - 3) NOPEUS

  • Metcon strength Workout

    • 4 Round not for time of:
    Double KB Front Squats 12 reps unbroken
    Double KB Push Press 12 reps unbroken
    (Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)
    Ring Muscle Ups 8/6 reps

  • Day 23 Workout

    Rest & Recover

  • Upper Body Speed Workout

    5 Rounds
    8 SA Med Ball Throw ((seated) ea)
    rest 90 seconds
    8 SA DB Snatch (ea)
    rest 90 seconds

  • 4/23/21 Workout

    Warm up(10)
    3rds
    10 plyo jumps
    10 heel grab
    10 single leg deadlift

    RCVR(25)
    run, bike, jog, row

    Finisher
    50 abs of choice
    1:00 IT stretch

  • Lapset 7-9 syksy Workout

    Lämppä leikkiä ja mobility

    Roikutaan ja tehdään leukoja

    Metcon 15min amrap
    10 hyppis
    5x seinäpallo
    20m juoksu

    Loppuvenyttelyt