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

  • CFKN minit Workout

    Alkulämmittely leikkiä ja mobility

    Eläinliikket

    Wod
    Kuperkeikka
    Roikunta
    Kyykky
    Lankku
    Patsas
    Vaaka

    Loppuvenyttelyt

  • A. Front Squat Workout

    On the 0:00 x 7 Sets 120 kg
    On the 1:30: 3 Reps 130
    On the 3:00: 1 Rep 140
    On the 4:30: 3 Reps
    On the 6:00: 1 Rep
    On the 7:30: 3 Reps
    On the 9:00: 1 Rep
    On the 10:30: 12 Reps 110

  • VIDEO - ATP Skill: SOTS Pull with a Band Workout

  • SPCOM03012020 Workout

    A. Warm Up
    pvc+mobility
    4-3Km A. Bike

    B. Forza
    Deadlift
    1×6 @ 68%
    1×5 @ 78%
    1×4 @ 90%
    1×1 @ 95%
    Touch and Go

    C. For Time
    4rnd
    20 GHD Sit Ups
    15/12 Cal. Row
    10 Squat Cleans 80-70/60-45
    Rest 2'

    D. Skill
    4 Rnd
    12 Pull Ups
    10 C2b
    6-8 Bmu

    E. For Reps
    AMRAP 14'
    20 KB Snatch 25-22,5/20-15KG
    50m Weighted Sled Push
    20 Sandbag Over Shoulder 50/25KG
    50m Weighted Sled Push

    E1.For Time
    6 RND
    200m Row
    25 Box Jump Over
    Rest 2'

    F. Lavoro opzionale
    Double KB Single Leg Deadlift
    3×10
    (5 per lato)
    V-Up
    4×15
    strict pull-up
    5×8-10

  • Oma treeni Workout

    Mave x 5
    40, 45, 50, 55, 60, 65, 70, 75, 80, 85, 90kg
    Sumo mave
    45 x 60kg

    Ulkona 5 kierrosta
    Tangon kanto päänpäällä 40kg x 40m
    Levypainojen kanto 2 x 20kg x 40m
    Juoksu 200m

    Matkat mitattu

  • 15.10.2021 PK Workout

    Row

    1200 m moderate
    300m Fast
    200m Easy
    800m moderate
    300m faster
    200m easy
    400m moderate
    300 fastest
    400m easy

  • Competition Workout

    D.
    Four sets of:
    Jumping Lunges with Barbell x 20 reps
    (back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)
    Rest 45 seconds
    Strict Weighted Pull-Ups x 6-8 reps
    Rest 45 seconds

    Optional Additional Session
    If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today’s primary work.

    Five sets of:
    Run 600 Meters @ 85-90% effort
    Walk 200 Meters

  • Strength Strength

    Back squat 5x5

  • 4-14-17 Workout

    Tabata Arm Metcon Complex:
    Round 1: Swiss Bench & Chin Up
    Run 400 M
    100 Jump Rope
    Round 2: Swiss Skulls & Swiss Hammer
    Run 300 M
    200 Jump Rope
    Round 3: Banded Press Down & Banded Gorilla
    Run 200 M
    300 Jump Rope

  • 12.10.2024 Unbroken Workout

    For time :

    Run 800m
    10 SB/DB over fence
    50 Double Unders
    Run 400m
    10 SB/DB Cleans
    50 Double Unders
    Run 200m
    10 SB/DB Squats
    50 Double Unders