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

  • 12022016 Workout

    Weightlifting

    • 5 sets of 3 position Squat Clean (hang, pocket, floor), ramping.
    • 5 sets of Clean Pull@85/90/95/100/105

    Conditioning

    4 Rounds
    - 20 Backsquats
    - 15 TTB/KTE/KTC
    - 10 Box Jumps

  • Weightlifting strength Strength

    • 1-1-1-1-1-1 of:
    BB Squat Snatch
    Riscaldati e poi in 3 sets sali sino a una singole pesante ma gestibile e ripetibile per altri 3 sets.

  • WOD 1 12022016 Workout

    EMOM 10 min. Por parejas:
    1) Deadlift 60/40 kgs
    2) Superman plank hold

  • Balance 2016-02-09 Strength

    Deadlift 5 X 2 90-95% 1 RM

  • Metabolic Workout

    AFAP
    20 double unders
    30 swings @32/16
    20 double unders
    25 box jumps 24"/20"
    20 double unders
    20 swings @32/16
    20 double unders
    15 box jumps 24"/20"
    20 double unders
    10 swings @32/16
    20 double unders
    5 box jumps 24"/20"

  • Hang snatch Strength

    Hang snatch: 5x5

  • CFKN nuoret Workout

    Lämmittely ja mobility

    Kaaripitoa

    Metcon: 10min amrap
    Kone 7cal
    Rengaspito 20s tai roikunta 20s
    Istumaan nousu 10

    Loppuvenyttelyt

  • Painonnostotekniikka Strength

    Clean&jerk tekniikkaa koko tunti

  • Perjantai 26.02.2016 - "Open 16.1" Workout

    Rx

    Complete as many rounds and reps as possible in 20 minutes of:
    25-ft. overhead walking lunge
    8 burpees
    25-ft. overhead walking lunge
    8 chest-to-bar pull-ups
    Men lunge 95 lb.
    Women lunge 65 lb.

    Scaled

    Complete as many rounds and reps as possible in 20 minutes of:
    25-ft. front rack walking lunge
    8 burpees
    25-ft. front rack walking lunge
    8 jumping chin-over-bar pull-ups
    Men lunge 45 lb.
    Women lunge 35 lb.

    Masters

    Complete as many rounds and reps as possible in 20 minutes of:
    25-ft. overhead walking lunge
    8 burpees
    25-ft. overhead walking lunge
    8 chin-over-bar pull-ups
    Men lunge 65 lb.
    Women lunge 45 lb.

  • RTS PL plan - mesocycle 3 - BS #4 Strength

    #Strength
    1 @ RPE 8; no back off of:

    • BB back squat