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

  • #SLACOM27052020 Workout

    W.UP
    Shoulder to Floor Stretch: 2'
    youtu.be/n4MKugvBlLQ

    Plank with Alternating Stiff Leg Glute Raise 4x12
    youtu.be/s1MeMvqSNqA

    AMRAP 8'
    200mt row/run
    10 HRPU
    20 (10+10) alt. DB/KB Thruster
    30 flutter kick + plates

    POI
    Jumping Lunges 4X20 TOTALI
    Elevated Heel Squats 4X20 (PAOSIZIONARE UN RIALZO SOTTO I TALLONI)

    STRENGHT
    Ogni 2' per 20' (10 sets):

    Snatch High Pull + Snatch
    *Sets 1-2 = @ 70% of 1-RM Snatch
    *Sets 3-4 = @ 75% of 1-RM Snatch
    *Sets 5-6 = @ 80% of 1-RM Snatch
    *Sets 7-8 = @ 85-90% of 1-RM Snatch
    *Sets 9-10 = @ 90-95% of 1-RM Snatch

    WOD
    "HAWK"

    AMRAP 9'
    1 (6 H. P. CLEAN + 3 STOH)
    9 Farmers Hold DB Step Ups (SI POSSONO UTILIZZARE ANCHE DUE DISCHI TENUTI RISPETTIVAMENTE A DX E SX)

    REST 3'

    AMRAP 9'
    9 HSPU
    12 (6+6) DB H. Squat snatch one arm

    SKILL
    TTB
    3-6-9-12-15-18-15-12-9-6-3
    Cercare di fare per ogni set il maggior numero di rep unbroken
    segnare quante si sono effettivamente fatte

    Optional
    Standing Calf Raise 4-5x15 Bodyweight

    1 Wall Sit 60 "Seconds Bodyweight
    2 Walking Dumbbell Lunges 20 per lato (carico medio)
    3 Lateral Band Steps 25 per gamba

  • Superkids 10-13 v taito Workout

    Saksityöntöharjoittelua:

    10 x 3 saksityöntöä

    Rinnallevetoharjoittelua

    10 x rinnalleveto riipusta + rive pysäytyksellä polven yp.

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Kuppi ja kaaripitoa

    Teamissa 12min: koneella metrit, oman vuoron jälkeen 5 punnerrusta

    Loppuvenyttelyt

  • Muscle & Power, YV2 Strength

    Bent over barbell row (pronated) 4x8 reps

  • Midsommar Metcon 2&2 Workout

    B1: 100m Löp (båda)
    B2: 10-15 Over Unders/person
    vila 90sek
    B3: 100m Löp (båda)
    B4: 7-12 Buddy Squats/person (anyhow)
    vila 90 sek
    B5: 100m Löp (båda)
    B6: 5-10 Linked Push Ups/person
    (linked push ups)
    vila 5 min x 3 varv

    [Over Unders](

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    [Buddy Squats](

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    [Linked Push Ups](

    )

  • Extra Credit 01-08-2021 Workout

    – World’s Greatest Stretch x 10 reps each side
    – Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Conditioning 25-10-2019 Workout

    AMRAP 12:00
    2 Rope Climbs
    15 Push-ups
    15 Toes to Bar

  • Ninjat 14-16v wod Workout

    EMOM 20
    *odd 30 DU/SU
    *even 3 x power clean 60-70% (skaalaa riipusta)

  • GYMNASTIC STRENGTH Workout

    • 5 Sets of:
    Rope Climb 2-4 reps touch n’go
    Select variations (Standard, Legless, Strict Legless, L-Sit)
    Rest as need each sets

  • Extra Credit 19-03-2020 Workout

    Banded Row from a Plank: 4 x 8-10 each. Rest 60s.

    Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.