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

  • Flip it! Workout

    Every 50 seconds x 10
    10 wall ball (9/6kg)
    Time remaining tyre flip (goal 20 m)

    Result is distance for tyre flipped

    Set clock to interval (50s work, 10s rest)

  • Muscle & Power, YV1 Strength

    Bench press 3 RM, then 3x3 @ 90%

  • MAYFLY PRO TRACK Workout

    A,
    Every 3 mins for 12 mins do:
    3 Rope Climbs
    21 Wall Balls @9/6kg

    B,
    5 rounds for quality of:
    Farmers Carry Hold, pick load, 20 secs
    Double Kettlebell Front Rack Hold, 20 secs
    Double Kettlebell Overhead Hold, pick load, 20 secs

    Choose a weight you can do all 5 rounds unbroken.

    C,
    For quality:
    20 Scap Pull-ups
    20 Bent Over Lateral Raises, pick load
    20 Prone Snow Angels
    15 WY Negatives
    20 Scap Push-ups
    10 ATYTs

  • Weekly update, week 46 Workout

  • Open Gym 12-16 Workout

    Recover

  • Tiistai Wod Workout

    In Teams of 2
    3 Rounds (split how ever you wan’t)
    25x Bench Press (45/75kg)
    25x DB Devil press (2x 12,5/2x 20kg)
    100x Double-under
    Tc: 18min

    In Teams of 2
    3 Rounds (split how ever you wan’t)
    25x Clean (40/60kg)
    25x Front squat (40/60kg)
    100x Bar over burpee
    Tc: 18min

  • Superkids 10-13v WOD Workout

    7 kierrosta

    10 m vala-askelkyykkykävely (5-10kg plate)
    5 valakyykkyä
    5 burpeeta

  • Rest Day Workout

    Mobility klo 17:00.

  • CFKN nuoret Workout

    Lämmittely ja mobility

    ×työntö liikkeitä

    12min amrap
    10 vuorikiipeilijä
    20 hyppis
    30m juoksu
    1 seinäkävely

    Loppuvenyttelyt

  • Competitor 08072014 Strength

    Total 90min
    A. WU&Skill work
    Row for 5min 20 sec slow, 20 sec fast
    3 rounds: 15 amsu,20 DU, mobility
    KPU practice for 15min
    B. Strength
    Push press, Wendler week 3
    C. Metcon, for time
    3 rounds
    10 thruster 30kg
    10 KB swing 20kg
    10 burpee
    1 min rest between rounds, then 3 min rest
    then
    1min ME DU: 62
    1min rest
    1min max row for calories: 18 cal
    E. Post WO
    1000m row
    3x15 back raises