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

  • 3-15-17 Workout

    Strength
    Anterior
    8-10-12-10-8
    Bridge Swiss Floor Press

    Barbell Curl

    Metcon

  • Recovery session Workout

    1. Crocodile Breathing 3 breaths per rep x 5 reps x 2 sets
    2. 90/90 Breathing 5 breaths per rep x 5 reps x 2 sets
    3. SIdelying foam roller rotation 3 breaths per rep x 5 reps x 2 sets
    4. All fours breathing stacking 3 breaths per rep x 5 reps x 2 sets
    5. TRX Rotations x 3 breaths per rep x 5 reps x 2 sets
    6. Wall T-spine rotation x 3 breaths per rep x 5 reps x 2 sets

  • CFKN nuoret Workout

    Lämmittely ja mobility

    ×Kyykky

    15min amrap
    30m juoksu
    6 kyykkyä
    20s lankkupito

    Loppuvenyttelyt

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Ring Pull Ups in false-grip 5 reps
    Strict Ring Dips 5-7 reps
    One-Arm DB Overhead Squats Dx (light weight) 10 reps
    One-Arm DB Overhead Squats Sx (light weight) 10 reps
    Strict Toes to Bar 5-7 reps

  • Technique Workout

    PUSH UP

    TECHNIQUE: 10'
    . HOLLOW BODY POSITION
    . POSIITION OF THE ELBOWS
    . EXPECTED RANGE OF MOTION
    . SCALED VERSIONS

    EMOM 5'
    . 7 REPS EACH MINUTE

  • 4-7-17 Workout

    MAX

    MUSCLE
    Complete as many rounds as possible in 20 minutes of:
    Run 400 meters
    15 L pull-ups
    15 hip extensions

    METCON

  • ÄIJÄ Workout

    Nyt mennään syvälle miesten maailmaan. Kuulaillaan, kyykätään, riehutaan käsipainoilla......ym mukavaa

  • WOD 52: Pull & pistols Workout

    Technique:
    Pistol
    Rope

    12 AMRAP
    1 rope
    6 KB swing 24/16
    12 pistols

  • Warmup Workout

    Feel free to add another 3mins if you feel you need the added time to get sweaty and breathing well.
    EMOM x 12mins
    1st - 5 Broad Jumps (jump for distance each rep)
    2nd - 12 Russian Kettlebell Swings (moderate to heavy weight)
    3rd - Row 35sec @ Moderate Effort

  • WOD 1 14042016 Workout

    EMOM 10 min of:
    - ODD: 15 Kb Swing (24/16 kgs).
    - EVEN: 15 Toes to bar.