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

  • 16.12.2019 Workout

    EMOM 12

    1 min : 5 - 8 Strict C2B
    2 min : 15/12 calories Ski
    3 min : 0:20 L-Sit Hold

  • NCFIT METCON Workout

    WORKOUT
    ON A 16:00 RUNNING CLOCK...
    8 ROUNDS
    3 Ring Muscle-Ups
    3 DB Devil's Press (50/35)|(35/20)

    Immediately into...

    AMRAP in Remaining Time
    5 DB "No Push-Up" Renegade Rows
    10 Up-Downs

    (Score is Rounds + Reps)

    RMU Option 1: Jumping Ring MU
    RMU Option 2: Burpee Pull-Up

  • Full Workout for Roman (Jeonghyeon) Workout

    Week 1

    Day 1

    Push ups x12
    Crunch x 15

    Modified plank 50s
    Mt climber x 15
    Bicycle crunch x 12
    Burpee x 10

    Repeating 3 times / 30s rest each

    Day 2

    Front lunge x 15
    Jumping lunge x 12
    Jumping squat x 10
    Burpee x 12
    Mt climber x 15
    Plank 50s

    Repeating 3 times / 30s rest each

    Day 3

    Push ups x12
    Crunch x 15

    Modified plank 50s
    Mt climber x 15
    Bicycle crunch x 12
    Burpee x 10

    Repeating 3 times / 30s rest each

    Week 2

    Day 1

    Push ups x14
    Crunch x 18

    Modified plank 55s
    Mt climber x 18
    Bicycle crunch x 14
    Burpee x 12

    Repeating 3 times / 30s rest each

    Day 2

    Front lunge x 18
    Jumping lunge x 15
    Jumping squat x 14
    Burpee x 15
    Mt climber x 18
    Plank 50s

    Repeating 3 times / 30s rest each

    Day 3

    Push ups x15
    Crunch x 18

    Modified plank 60s
    Mt climber x 18
    Bicycle crunch x 15
    Burpee x 12

    Repeating 3 times / 30s rest each

    Week 3

    Day 1

    Push ups x15
    Crunch x 18

    Modified plank 60s
    Mt climber x 18
    Bicycle crunch x 16
    Burpee x 15

    Repeating 3 times / 30s rest each

    Day 2

    Front lunge x 20
    Jumping lunge x 16
    Jumping squat x 16
    Burpee x 15
    Mt climber x 18
    Plank 60s

    Repeating 3 times / 30s rest each

    Day 3

    Push ups x 15
    Crunch x 18

    Modified plank 60s
    Mt climber x 20
    Bicycle crunch x 16
    Burpee x 16

    Repeating 3 times / 30s rest each

    Week 4

    Day 1

    Push ups x 18
    Crunch x 18

    Modified plank 60s
    Mt climber x 18
    Bicycle crunch x 16
    Burpee x 15

    Repeating 3 times / 30s rest each

    Day 2

    Front lunge x 20
    Jumping lunge x 18
    Jumping squat x 16
    Burpee x 16
    Mt climber x 20
    Plank 60s

    Repeating 3 times / 30s rest each

    Day 3

    Push ups x 20
    Crunch x 18

    Modified plank 70s
    Mt climber x 18
    Bicycle crunch x 18
    Burpee x 16

    Repeating 3 times / 30s rest each

  • Extra Credit 16-03-2021 Workout

    • Foam Roll Lateral Hip x 60s each side
    • Active Straight Leg Raises x 60s each
    • Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Strength Strength

    Front squat 3x5, 2x2

  • Strength Strength

    EMOM 8' Squat clean: 4-4-3-3-2-2-1-1

  • 21.1.2021 Deload Strength

    Front Squat

    3 x 3 x 75%

  • CFKN- minit Workout

    Leikitään ja lämmitellään

    Harjoitellaan kuperkeikkoja ja kärrynpyöriä

    Tabata 24x 20/10
    1) burpee
    2) roikunta
    3) tasapaino
    4) lankku

    loppujäähdyttelyt

  • Main site Tuesday 200804 Workout

    4 x 4-minute rounds, for max calories/reps of

    • Bike for 20 seconds, rest 10 seconds
    • Burpee for 20 seconds, rest 10 seconds
    • Row for 20 seconds, rest 40 seconds
    • Row for 20 seconds, rest 10 seconds
    • Burpee for 20 seconds, rest 10 seconds
    • Bike for 20 seconds, rest 40 seconds

  • Warm up and gymnastics Workout

    3:00 easy bike or row

    Then 20 passthroughs

    10 rounds for quality
    4 HSPU (sub pike push ups from box)
    6 chest to bar pull-ups
    8 air squats