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

  • Midline Mashup Workout

    5RFQ
    40m SA OH Carry (ea)
    15 Pallov Press (ea)
    30m Bear Crawl
    10 SA Ring Rows

  • 12.3.2018 Workout

    tempaus hyppy + tempaus

    10 x 1+1@50-65%

  • 24.8.2018 Workout

    Lepoja

  • Pystypunnerrus- ja vauhtipunnerrus tekniikka Workout

    Superkids ja ninjat:

    Pystypunnerrus- ja vauhtipunnerrustekniikka käsipainoilla, kepillä ja tangolla / 3 x 15 pystypunnerrusta

    Köysilaskeutuminen

  • Leukoja ja köyttä Workout

    Superkids:

    3-5 kierrosta parin kanssa vuorotellen:

    5 + 5 leukaa
    5 + 5 pituushyppyä etuperin
    5 + 5 köysilaskeutumista
    5 + 5 pituushyppyä takaperin

    Ninjat:

    5 kierrosta parin kanssa vuorotellen:

    7 + 7 leukaa
    7 + 7 vauhtipunnerrusta
    7 + 7 köysilaskeutumista / 2 + 2 köysikiipeilyä
    7 + 7 valakyykkyä (sama paino kun vauhtipunnerruksessa)

  • Deadlift CFJKL Powerlifting Block 1 Monday Strength

    CFJKL Powerlifting Block 1 Monday - Week 1

    RPE 7–8

    Minimum of 3 min rest between sets

  • Prestation Fredag 12/5 2017 Workout

    Squat Clusters*
    Complete 3 sets:
    Squat 4-6 reps
    Rest 4-5 minutes between each set
    Set1:90% 1rm back squat
    Set2:95% 1rm back squat
    Set3:95% 1rm back squat
    +
    Shoulder Press 5RM
    +
    For time:
    500m row
    50 Burpees
    400m run

    *Squat clusters: om ni tappar formen första setet ökar ni inte tyngden set 2 & 3.
    For you first set use 90% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight.
    For set 2 & 3, use 95% of your 1 RM. Complete between 4-6 reps at this weight.
    Do not squat all 6 reps in a single set. The goal is to move the weight as fast as possible for each rep. Rather than perform a slow grindy set that lasts 2 minutes, put the bar up and rest and perform another rep moving as fast as possible. The goal is to move the bar as fast as possible. Repeat, move the bar as fast possible

  • 20151105 WoD#1 Workout

    "8 Front Squats 80/60
    16 Over-the-Bar Burpees
    32 Double Unders

    6 Front Squats 80/60
    12 Over-the-Bar Burpees
    24 Double Unders

    4 Front Squats 80/60
    8 Over-the-Bar Burpees
    16 Double Unders "

  • Deadlifts Strength

    • Barbell Deadlifts 7 x 3
    • 2-3 min rest between sets
    • 15 mins to work up to your working set.

    Or

    Double KB sumo deadlifts
    6 x 4
    Superset with 3 chin ups.

  • 5x5 min AMRAPs Workout

    Complete as many rounds as possible in 5 minutes of:
    60/42.5 kg Push jerk
    5 Box jumps, 30/24 inch box

    Rest 5 minutes, then complete as many rounds as possible in 5 minutes of:
    60/42.5 kg Power clean, 5 reps
    5 Push-ups

    Rest 5 minutes, then complete as many rounds as possible in 5 minutes of:
    60/42.5 kg Deadlift, 5 reps
    5 Pull-ups

    Rest 5 minutes, then complete as many rounds as possible in 5 minutes of:
    5 Wall-ball shots, 20/14 pound ball
    5 Kettlebell swings, 2/1.5 pood

    Rest 5 minutes, then complete as many rounds as possible in 5 minutes of:
    5 Knees-to-elbows
    5 Burpees