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

  • Muscle & Power, YV2 Strength

    Weighted chinup 3 RM, rest 4min, then max reps without weight

  • 8/16/19 Workout

    Warm up(8)
    3rds
    5 body builders
    5 side shuffles
    5 tuck jumps

    Mobility(2)
    1:00 min samson

    Tabata intervals :20 work x :10 rest x8 rounds
    body builders
    tucks
    squats
    *100m run after each round

    Finisher
    30 t-raise
    60 bicycles
    1:00 min child's pose

  • NCFIT WARM UP Workout

    WARM-UP
    FOR QUALITY
    2:00 Cardio of Choice (EZ Pace)

    Immediately Into...

    AMRAP x 5 MINUTES
    10 Scap Push-Ups
    5 Inch Worms
    5/5 T Push-Ups
    20 Hollow Body Flutter Kicks

  • CFKN minit Workout

    Alkulämmittely leikki ja mobility

    Eläimet

    Wod: 20s /15s 4 kierrosta
    Lankku
    Burpee
    Kyykky
    Käsillä seisonta
    Patsas

    Loppuvenyttelyt

  • Superkids 10-13 v WOD Workout

    6 min AMRAP

    24 DU tai yritys
    6 handstand push ups on the box

    3 min lepo

    6 min AMRAP
    24 DU tai yritys
    3 PEP

  • Strength Strength

    • 5-5-5-5 of:
    BB Bench Press (0:01 pause)
    90% 5RM 5-5-5-5 reps
    Pause @ on chest

  • Gymnastic Metcon Workout

    • 3 Round of:
    Strict Ring Muscle Ups 3-5/1-3 reps
    Assault Bike 40/30 Kcal
    Strict Ring Muscle Ups 3-5/1-3 reps
    Full & complete rest each round
    Ogni round va trattato a max effort!
    Se non ti entrano gli Strict lavora in Kipping

  • “Metcon day” Workout

    “Metcon day”

    CONDITIONING

    4 rounds for time:

    2 Rope Climb
    12 Box Over Jump (jump sideways over the box, feet must touch the top of the box)

    Rest 5min

    3 rounds for time:

    Run 400m
    10 Thruster @60/40kg

    Rest 5min

    2 rounds for time:

    21 TTB
    15 DB Box Step-Ups with 2x22,5/15kg (anyhow)
    9 Devils Press

    Rest 5min

    One round for time:

    9/6 Muscle-Up
    30/22 Cal Airbike
    5/3 Muscle-Up

    Overall RPE 4

    This is a long piece. Pace yourself. Don't go all in in the beginning! Tailor the movements and rep scheme to fit your fitness level.

  • Superkids 10-13 v WOD Workout

    13 min AMRAP

    1 köysikiipeily / 3 laskeutumista
    6 varpaat tankoon / polven nosto
    12 käsipainotempausta

  • Extra Credit 30-06-2019 Workout

    1a) Banded Pull-aparts: 3 x 25. Rest 30s.
    1b) KB Curls: 3 x 10. Rest 30s.