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

  • "KEVYT VIIKKO" Workout

    Ma:

    Lepo!

    Ti:

    Kevyt aerobinen 45min.

    Ke:

    A.
    Snatch technique:
    Muscle snatch: 5x3
    Snatch balance: 5x3
    3-pos. Snatch: x5

    B.
    Bs: 3x5 (60%)

    To:

    Lepo!

    Pe:

    A.
    Clean & jerk tecgnique:
    3 Tall clean + 1 jerk x3
    2 Hang clean + 1 jerk x3
    1 Clean & 1 jerk x3

    B.
    DL: 3x5 (60%)

    C.
    5-7 rds: for quality
    400m Run
    1-3 Ring MU

    La:

    Kevyt aerobinen 45min.

    TAI

    A.
    EMOM x10:
    1. Row 1min
    2. HSPU (6-8)

    Rest 5min.

    EMOM x10:
    1. Ab 1min
    2. T2B (6-8)

    Rest 5min.

    EMOM x10
    1. DU (40-60)
    2. Pull up (6-8)

  • Superkids 7-9v WOD Workout

    10 rounds of "minicindy"

    3 punnerrusta boxilla
    5 rengassoutua
    7 täydellistä ilmakyykkyä

  • STRENGTH Workout

    Se lo avete:
    • 1 set of:
    Prowler Pushing (Heavy) 30 m
    Riscaldati progressivamente sino ad un carico pesante con cui riesci a fare 30 m continui al
    massimo sforzo.

  • Running & rowing Workout

    Metcon (reps)
    5x 2min rounds:
    200m run
    ME calories row

    2min rest between rounds

  • 25.3.2019 Workout

    EMOM 8

    6-10 thrusters
    Climbing at weight fot "Kalsu"

  • bitch work 28112015 Workout

    Then, depending on your weaknesses, choose TWO of the following:

    4-5a. Interval Work
    10 Rounds
    3 Touch and go squat clean thrusters 185/125lbs
    6 Strict HSPU
    9 Assault Bike calories
    Rest 30 seconds
    You may NOT jerk the thruster.

    4-5b. Bitch Work
    4 Rounds
    Run 800m
    Rest 1:1

    4-5c. Strength
    3 Rounds
    Max HAF stone over shoulder in 1 minute
    Rest 1 minute

    4-5d. Accessory
    8 Rounds
    50m Unbroken farmers carry w/plates (pinch grip) – competition style plates preferred
    Choose your own weight, rest as needed between rounds.

  • CFKN Lapset Workout

    Lämmittely leikkiä ja mobility

    Harjoitellaan painonnostoa kepillä

    Metcon
    5 kierrosta vuorotellen kaverin kanssa
    50m koneella
    10 kyykkyä

    Loppuvenyttelyt

  • dirty work Workout

    run 1 mile

  • Clean Complex Workout

    CLEAN COMPLEX

    Every Other Minute on the Minute x 12 (6 sets):
    Clean Pull + Hip Clean

    Post loads to comments.
    Exposure 7 of 8

    3 Rounds for Time:
    400m Run
    21 Pull-Ups
    12 Push Jerks 155/105
    The 400s are RUNS, not jogs. The Jerks should be on the heavy side of medium for you, unbroken on the fast end, but 2-3 quick sets is ok. Scale some volume on the Pull-Ups or to Jumping Pull-Ups as needed.
    Post time and Rx to comments.

  • Strength Workout

    • 18 Min EMOM of:
    Odd Min BB Back Squats 90% of 5 @ 9 RPE 3 reps Use load of 5 @ 8 RPE of this week
    Even Min Strict Ring Muscle Ups 2-4 reps