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

  • Box P 03-04-2020 Workout

    STRENGTH
    1a) Strict Handstand Push-ups: Reps of 20-15-10-5. Rest 45s.
    1b) Legless Rope Climbs: Reps 4-3-2-1. Rest 45s.
    - Goal: 4 tough sets with great core control.

    CONDITIONING
    AMRAP 15:
    40 Double Unders
    30 DB Push Press (50, 35)
    20 DB Renegade Rows (50, 35) (total reps)
    10 DB Devils Press (50, 35)
    - Goal: Tough 80% pace, for 3+ rounds. UB on everything but the Push Press.

    EXTRA CREDIT
    Banded pushdowns with a neutral grip: 4 x 15. Rest 60s.

    COOLDOWN
    Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

  • Friday Cool down Workout

    2-3 min light cardio
    2+2 min low back / side smash with roller
    1+1 min leg across body strech

  • Home Workout Workout

    For Time:
    21-15-9-6
    Strict Handstand Push Ups/ DB Press
    Bodyweight Dips (Off an Object/Chair/Ground)
    Hand Release Push Ups

  • 20.3.2020 Workout

    Basic Endurance

    20 min Ski
    10 min "Mary"
    20 min Row

  • CFKN teinit Workout

    Alkulämmittely ja mobility

    Voima
    Takakyykky

    Wod
    10min amrap
    5 pystypunnerrus
    10 askelkyykky
    10 leukaa

    Loppuvenyttelyt

  • WOD Workout

    AMRAP 10 mins
    1 man maker
    20 sec front plank
    2 man maker
    20 sec front plank
    3 man maker
    20 sec front plank
    4 man maker
    20 sec fron plank
    5 man maker
    20 sec front plank
    6 man maker
    ….etc

  • 4.8.2020 Workout

    Eilinen/Lepo

  • Warm up Workout

    400m run or 20 cal bike/row
    Into barbell warm up (empty barbell)
    5 deadlifts
    5 hang cleans
    5 front squats
    5 strict press
    5 push press
    5 back squat

    EMOM x 12 (3 rounds) building in weight
    Min 1: 5 clean and jerks
    Min 2: 5 pull ups
    Min 3: 5 wallballs
    Min 4: 5 RKBS

  • Conditioning Workout

    For time
    21-15-9
    wall ball
    box jump

    3 mins rest

    15-12-9
    single arm devil press
    kneeling squat jumps

    3 mins rest

    12-9-6
    DB Clean & Jerk each arm
    After each set complete 3 wall climbs

    Timecap: 30 mins

  • WOD Workout

    4 Rounds
    15m Double DB ( or KB ) Front Rack Walking Lunge 22,5/15kg
    50 Double Under
    20/17 Cal row, 15/12 bike,ski
    Goal: Sub 3 min/round
    Notes: Rest 2 min between rounds