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 teinit TIISTAI Workout

    Alkulämmittely ja mobility

    Tempaus, allemenoharjoittelua
    Snatch balancea ja riipusta kyykkyyn

    15min amrap, parin kanssa
    Kalorit koneella, joka 2min välein 8 linkkaria molemmat tekee

    Loppuvenyttelyt

  • 5/13/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    GRT(20)
    Run for 20:00-record distance

    Finisher
    50 rtw
    1:00 samson

  • Advanced weightlifting Strength

    • complex: 5 x 1+1+1
    1 high hang power clean + 1 hang clean + 1 low hang clean

    • accessory: 3 x 3 clean deficit segment pull
    -> after each set w/ 2x kb
    10s side to side bends
    10s back & forth bends
    10s circles

  • 17.2.2022 Workout

    EILINEN

    TAI

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

    TAI
    - kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

    SN + SN DROP
    5x2+2@kevyt pal 2min

    CLEAN + SQUAT JERK
    5x2+2@kevyt pal 2min

    BOX JUMP Straight Leg
    5x6 pal 2min

  • 4/7/20 Workout

    Warm up(10)
    10 plyo
    10 single leg deadlift
    10 reverse lunge
    10 plank taps
    10 high knees
    10 cradle
    10 down dog w/foot pedal
    10 active samson
    10 jing jang
    1:00 hamstring stretch

    WRK(24)
    On the 3:00 x8
    200m run
    6 single db front squats
    4 burpees
    record slowest time

    Finisher
    60 slow bicycles
    1:00 quad stretch

  • Extra Credit 06-03-2021 Workout

    KB Curls: 3 x 8-10. Rest 60s.
    +
    - Foam Roll Hip Flexors x 60s each (6-12 inch passes)
    - 60s each side Biphasic Hip Flexor Stretch
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • #SLACOM29052020 Workout

    W.UP
    W.UP GENERICO (VEDERE PAGINA NICHOLAS ERBINI)

    400MT RUN/ROW
    3RND
    5 STRICT PULL-UP
    10 DRAGON FLAG
    5 RING DIP
    20 -30" L-SIT

    STRENGHT
    W.UP GENERICO
    3-4RND
    Step-Up Squat Flow 60" Bodyweight (ESEGUIRE UNO SQUAT E POI UNO STEP)
    KB/ DB Goblet Squat 15
    Jump Squats 30" Bodyweight

    POI

    10X3 BACK SQUAT @60-65% 1RM

    WOD
    WOD "COBRA"
    EMOM OGNI 5' X 5 SET
    40-50 HRPU
    8-10DEVIL PRESS ONE ARM
    12-15 OHS 40KG/30KG
    MAX DU in remaining time

    Scoring:

    SKILL
    EMOM 20'
    1)5- 7 C2B
    2) 2-4 BMU

    Scoring:

    OPZIONALE
    2 RND
    200m Run/ROW
    Rest 1'
    150m Run/ROW
    Rest 2'
    100m Run/ROW
    Rest 3'

    5 ROUNDS

    REPS WEIGHT
    1 Chin Ups 8 Bodyweight
    2 DB Row 10+10
    3 Bodyweight Skull Crusher 10 Bodyweigh

    Scoring:

  • Superkids 10-13 v WOD Workout

    Joka alkava min x 6

    -5 x Leuanveto (kippi / perhonen)

    Joka alkava min x 6

    -5 x toes to bar

  • MAYFLY PRO TRACK Workout

    A,
    5 rounds for quality of:
    20m Yoke Carry @130/95kg
    30m Prowler Push, pick load
    Rest 1:30

    Prowler Pushes- light load

    B,
    Every 1 min for 9 mins, alternating between:
    12 Deadlifts @102/70kg + 30 Double Unders
    6 Hang Power Cleans @102/70kg + 30 Double Unders
    3 Push Jerks @102/70kg + 30 Double Unders

    C,
    3 rounds for quality of:
    30 Mini Band Good Mornings
    10 Jefferson Curls, pick load
    10 L/10 R Single Leg Hip Thrusts, pick load
    Hip Hinge + Lateral Raise Hold, pick load, 20 secs

    Jefferson Curls or Back Extension

    Complete 2-3 rounds.

  • Bootcamp Workout

    Warm up
    High knees
    Butt kicks
    Shuffle swings
    Toe touches
    Toy soldiers
    Duck walk
    Spider-Man lunge

    Core strength
    100 sit ups

    E2MOM 30 bicycle crunches

    WOD
    Double tabata
    0:40 on 0:20 rest
    EMOM 30:00
    Min 1: row calories
    Min 2: KBS
    Min 3: air squats
    Min 4: bike calories
    Min 5: sit ups