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

  • EMOM x10 Workout

    5 tng Power clean (~60-70%)

  • 9/28/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    2rds
    20 jax
    10 lunge
    5 walkouts

    Metcon(25)
    5 giant sets of:
    20/16 cal airdyne/row
    20 oh walking lunge(choose load)
    10 mbsu/ghdsu
    10 plank 2 bridge
    5 burpee broad jump
    5 rev burpees

    @30:00-
    3x10
    bicep curls
    tricep kickbacks
    rev fly

    @40:00
    Finisher
    1 min chest opener
    1 min sh distraction
    30 w raise
    60 flutters
    :60 sec six inch hold

  • STRENGTH&CONDITIONING Workout

    Friday

  • Power Snathes Workout

    Weightlifting
    Power Snatches 3x5 reps @60,65,70%

  • Accessory wod Workout

    Supinated Ring Row
    21X2; 6-10reps; rest 60sec x 3

    Forearm Plank
    45sec unbroken (add load to your back if 45sec feels easy); rest 60sec x 3

  • Rowing intervals + gymnastics + weightlifting Strength

    AM: 50 min
    Warm up for 15 min
    1.Rowing intervals
    A. 7 x 1 min/30 s. @ 1:57 /500 m
    - All intervals 1.57/500 m
    - Rest 2 min
    B. 7 x 1 min/30 s. @ 1:54-1:55 /500 m
    - 1.55, 1.55, 1.54, 1.54, 1.55, 1.54, 1.54
    - HR 169/188
    - Spm 32
    Cool down for 10 min

    PM: 150 min
    Warm up + COS 15 min

    1.MU
    A. Drills

    B. Every 2 min for as long as possible:
    2 Ring muscle ups
    - 23x2

    • Rest 2 min

    C. Every minute for as long as possible:
    1 Ring muscle up
    - 34x1
    - Total of 80 MU

    2.Clean + Low hang clean
    - Heavy 1+1 for the day

    3.Floating clean pull on a riser
    - 3x5 @ Max of 2)
    - 65 kg

    4.Ring accessory work
    Every minute on the minute for 12 minutes - not done

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Butterfly C2B Pull Ups 4-6 reps
    Strict Ring Dips 7 reps
    One-Arm KB Overhead Squats Dx (light weight) 10 reps
    One-Arm KB Overhead Squats Sx (light weight) 10 reps
    GHD Sit Ups 10 reps

  • Snatch 2x5 Strength

    Tempaus 2x5

  • CFKN- minit Workout

    Tervetuloa!
    -Esittäydytään ja käydään säännöt läpi

    Leikitään ja lämmitellään

    Hypitään ja loikitaan

    Tabata: 24x 20s /10s
    1) Hyppy
    2) Uinti
    3) Roikunta
    4) Tasapaino

    Loppujäähdyttelyt

  • 5:15 Endurance Class Workout

    There will be a 5:15 Endurance Class in the morning 😁