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

  • Wednesday Warm up Workout

    Warm up
    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon
    then with just bodyweight
    15 hip bridges
    10+10 birddogs
    5 dynamic squat streches
    Workout Warm Up
    3 sets
    :45 bike + :45 ski erg (increase intensity each round)
    10m inch worm
    5 burpees
    10 goblet hold kb thrusters @light/mod kettlebell
    then workout prep
    5 ghd sit ups
    5 wall ball shots
    5 box jump overs

  • 5x every 3min Workout

    5x every 3min
    9/7 cal ergo of your choice
    6-8 1-ARM devils press
    6-8 burpee over DB

    Kirjaa kommentteihin käyttämäsi laite, toistomäärät sekä painot

  • Muscle & Power, YV1 Strength

    DB Bench press 15-12-9 reps

  • Gymnastics + strength + conditioning Strength

    170 min
    Warm up + COS 25 min

    1.HSW
    - 15 m

    2.BCTB
    - BFLY x 35
    - KS+BCTB 4 x 5+5
    - BCTB+hollow 8 x 1
    - BCTB+BFLY 2 x 1

    *3.Strict HSPU strength
    A. Box pike HSPU 4 x Max effort w/weighted vest - 3 kg
    - 4 3 3 3

    B. Box Pike HSPU negatives w/deficit 3 x 5, 5 s. neg
    - 10 kg plates 1 x 5
    - No def. 2 x 5

    4.Front squat
    A. Build to max set of 3 for the day

    B. 4 x 3 @ 90% of today's max

    5.Metcon
    A. Every 4 minutes for 4 rounds:
    16 DB Snatches (unbroken) - 15 kg
    200 m Row
    - Go hard every round, but faster each round!
    - Times: 1.31, 1.27, 1.25, 1.21

    6.Accessory
    A. 4 sets:
    10 Ring face pull
    15 DB Lateral raises - 10 10 10 10 lbs

  • Home Workout Workout

    A.

    5 Rounds for quality;
    30 secs bottom of the push up hold
    30 secs Chin above bar hold. Or KB or DB at 90 degree hold

    B.
    6 Rounds for Time;
    20 DB snatch or 20 KB American swings
    20 Burpees
    20 goblet squats DB or KB

  • COOL DOWN Workout

    Perfect Stretch video

  • Gymnastic Metcon Workout

    • 5 Min AMRAP of:
    Ring Muscle Ups

  • 4-13-17 Workout

    Strength
    Back squat 1-1-1-1-1-1-1 reps

    Metcon
    A)
    For time:
    Deadlift x 6
    Hang Clean x 6
    Front Squat x 6
    Hang Snatch x 6
    Overhead Squat x 6
    Front Press x 6
    Bent Over Row x 6
    Deadlift x 6

    B)
    AMRAP 5
    30 Sec OHS
    30 Sec T2B

    AMRAP 5
    50′ Farmers Carry
    5 Ring Handstand Push-up
    50 Russian Twist

    Boot Camp WOD
    A)
    2-4-6-8-10-12-14-16-18-20
    Sit Ups
    1-2-3-4-5-6-7-8-9-10
    Weighted Leg Raises

    C)
    3 Rounds of:
    9 Forward Backward Weighted Jump
    9 Jumping Pull Ups
    15 Box Jump Burpees
    15 Mountain Climbers
    21 Wall Balls with a 3:1 Squat & Wall Ball Shot
    21 Jumping Squats

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Leuka OTM

    12min AMRAP
    10 burpee
    100m kone
    6 t2b
    10m askelkyykkykävely

    Loppuvenyttelyt

  • 10.7.2020 WOD Workout

    EMOM 5
    2 x Squat Clean (Pocket Level)@40-50%