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

  • Thursday Optional Cardio or Rest Day Workout

    Optional Swim Workout
    Warm Up
    3x50m swim @easy -> easy/mod -> mod pace . rest 30 sec bwn.
    then
    250-300m swim
    rest 2 min
    200-250m swim
    rest 1.5 min
    150-200m swim
    rest 1 min
    100-150m swim
    rest 0.5
    50-100m swim
    rest 2-3 min
    then 50m cool down.

    Miten Meni jos kävit uimassa.

  • Metcon Workout

    • For Time:
    Plyo Box Burpees Jump Overs (60/50 cm) 60 reps accumulated
    Every 2:00 including 0:00 perform:
    Double KB Thrusters 8 reps
    Accumula 60 BBJO e ogni 2 min compreso l’inizio effettua 8 Double KB Thrusters, seleziona il
    peso delle KB tra 2X16-24/12-16Kg

  • Omatoimi lämmittely Workout

  • 7/28/20 Workout

    Warm up(10)
    100m run
    10 high knees
    10 jax
    10 plank taps
    10 big arm circles
    10 cross body crunch
    10 push ups
    100m run

    WRK(20)
    WRK 3:00 REST 1:00 x5
    10 body builders
    100m run

    Finisher
    50 double crunch
    1:00 samson stretch

  • “Uphill Sprints” Workout

    “Uphill Sprints”

    5-9 x uphill sprints, around 10-15sec.

    Rest 2-3min between sets. All sets are close to maximum effort.

    Remember to warm-up well, and cool down!

  • CFKN minit Workout

    Alkulämmittely leikkiä ja mobility

    Harjoitellaan heittämistä

    5 kierrosta 20s/ 10s
    Roikkumista
    Levylle hyppy
    Rapukävely
    Patsas
    Kspito

    Loppuvenyttelyt

  • 2.Conditioning Workout

    "Thumb War"
    5 Rounds:
    1 Minute Wallballs (20/14)
    1 Minute Hang Power Snatch (75/55)
    1 Minute Assault Bike Calories
    1 Minute Rest

    Kilos: Wallballs: 9/6, Barbell: 34/25

  • Tisdag 9/2 2021 Workout

    E10M for 40min
    1000m row
    40m farmers carry
    20 FLR Burpees

  • Metcon Workout

    • 12 Min AMRAP of:
    Double DB Devil Press (2X22.5/15Kg) 2 reps
    C2B Pull Ups 2 reps
    Double DB Devil Press 4 reps
    C2B Pull Ups 4 reps
    Double DB Devil Press 6 reps
    C2B Pull Ups 6 reps
    Etc.

  • Home workout 080420 Workout

    AMRAP 20
    Run 400m
    20 Pistols
    10 [Inch Worm Pushups](

    )