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

  • 12/01/19 Workout

    A) From 0 to 35'

    31 FS

    12 Push Presses

    18 Burpees pullup

    60/40

    then

    For Time
    365 Wall Ball

  • WOD 24/08/19 Workout

    WOD

    10 rounds for time of:

    15 Burpees

    15 M / 10 W Calories Assault Bike

    15 Wall Ball

  • Endurance Workout

    • 30 Min of:
    Run 800 m @ 60% MHR
    Row 1000/800 m @ 60% MHR
    Run 800 m @ 70% MHR
    Row 1000/800 m @ 70% MHR
    Run 800 m @ 80% MHR
    Row 1000/800 m @ 80% MHR

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Taito: Työntö saksiin

    Wod: 10min Amrap parin kanssa tai tiimissä
    100m soutu
    5 burpee

    Loppuvenyttelyt

  • Alioth online challenge 3 Workout

    12:00

    Alioth online challenge 3

    5min amrap 2min rest 5min amrap

    A.
    50 c2b pull ups
    Amrap of 30lbs wall ball shots

    2min rest

    B.
    50 target burpee (6inch)
    Amrap of muscle ups

    Don't pace too much like I did. 5minute is a short one

  • Kevyt jumppa Workout

    kuntopalloslammit x 20
    Kieppipunnerrukset x 20
    Boksihypyt x 20
    Rive 8 x 40kg, 12 x 60
    Rengasdipit 3 x 5
    Front lever -pidot kuminauhalla

  • Extra Credit 22-12-2019 Workout

    Three-way Thoracic Spine Foam Roll
    Then,
    5:00 of easy bike, jog, or row

  • Sotilaspenkkipunnerrus testi Workout

    Maximitoistomäärä:

    Sotilaspenkkipunnerrus (jalat ilmassa penkkitason yläpuolella)
    -miehet 65 kg / naiset 35 kg

    Merkkaa toistomäärä joka menee putkeen keskeytymättä

  • Partner WOD Workout

    Partner WODs:

    Each WOD is 6 Minutes with 1 Minute b/w. Start @ Any station

    WOD 1:

    30 Double Unders (Sub is singles & divide total by 3)

    10 Ring Rows L3 is supine

    WOD 2:

    10 Tire Flips

    10 Burpees with ea one jumping in then out of tire

    WOD 3:

    10 Sump DLHP

    10 Front Squats L3 115/75, L2 95/65, L1 75/55

    WOD 4:

    10 Evil Wheels

    10 KB Lunges 70/55 L3, 55/35 L2, 35/20 L1

    1 Person is working while other is holding a plate OH (no resting on your head). Reps only count when someone has wgt OH. L3 45/25, L2 35/15, L1 AHAP

  • SPCOM26082019 Workout

    LU-
    NEDI
    A
    5' DU (cercare max rep unbroken)
    PVC+MOBILITY

    Run 200mt/Row 250mt
    10mt Bear Crawl
    20 Air Squats
    30 Jumping jacks
    20 Hollow Rock
    10 Superman

    B

    A.
    Ogni 3' per 15' (5 set):
    2 Clean + 2 Front Squat + 2 Jerk

    I primi 3 set = 1 rep @ 65-70% di 1RM Clean & Jerk
    i set rimanenti = 1 rep @ 75-80% di 1RM Clean & Jerk

    C.
    Ogni 2' per 15' (5 set):
    Clean & Jerk x 1-2 rep @ 85% of 1-RM Clean & Jerk

    D.
    Ogni 2' per 14' (7 set):
    Front Squat

    set 1-3 = 3 rep @ 70%
    se4-5 = 3 rep @ 75%
    Sets 6-7 = 2 rep @ 80%

    E.
    Ogni 2' per 16' (8 set):
    1) 4 Power Clean + 10 Back Squat
    2) 20 DU + 10 C2B

    F.
    AMRAP 12'
    12 Pistol Squat
    10 DB (5+5) Push Press 20/15kg
    8 ring dip