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

  • WOD 25112015 Workout

    Circuito 8 estaciones. 2 vueltas. 1 min ON - 30 sec OFF,
    - Chest to bar pull-ups.
    - Step ups (24"/20") (30/15 Kgs barbell on the shoulders).
    - Wall ball burpees (9/6 kgs).
    - Full Clean (50/30 Kgs).
    - Kb Swing (24/16 kgs).
    - Rope Climb.
    - Ring dips.
    - Bar facing Burpees.

  • Accessory work Workout

    Accessory work

    3x10 Stiff legged deadlifts (heavy)
    3x10 Bouble KB front squats (heavy)

  • HOME WORKOUT 260520 #1 Workout

    E2MOM for 10min (5sets)
    - 5-15 Table row or Door pull-ups

  • Omatoimi lämmittely Workout

  • #SLACOM29052020 Workout

    W.UP
    W.UP GENERICO (VEDERE PAGINA NICHOLAS ERBINI)

    400MT RUN/ROW
    3RND
    5 STRICT PULL-UP
    10 DRAGON FLAG
    5 RING DIP
    20 -30" L-SIT

    STRENGHT
    W.UP GENERICO
    3-4RND
    Step-Up Squat Flow 60" Bodyweight (ESEGUIRE UNO SQUAT E POI UNO STEP)
    KB/ DB Goblet Squat 15
    Jump Squats 30" Bodyweight

    POI

    10X3 BACK SQUAT @60-65% 1RM

    WOD
    WOD "COBRA"
    EMOM OGNI 5' X 5 SET
    40-50 HRPU
    8-10DEVIL PRESS ONE ARM
    12-15 OHS 40KG/30KG
    MAX DU in remaining time

    Scoring:

    SKILL
    EMOM 20'
    1)5- 7 C2B
    2) 2-4 BMU

    Scoring:

    OPZIONALE
    2 RND
    200m Run/ROW
    Rest 1'
    150m Run/ROW
    Rest 2'
    100m Run/ROW
    Rest 3'

    5 ROUNDS

    REPS WEIGHT
    1 Chin Ups 8 Bodyweight
    2 DB Row 10+10
    3 Bodyweight Skull Crusher 10 Bodyweigh

    Scoring:

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Butterfly Pull Ups 5-10 reps
    Handstand Push Ups 5-7 reps
    Double DB Walking Lunge (light weight) 16 reps
    Ring Front Plank 0:30-1:00

  • CFKN teinit TIISTAI Workout

    Alkulämmittely ja mobility

    Otm 10
    1) 8-10 kahvakuulaheilautusta
    2) 30s punnerruspito

    10min amrap
    12 askelkyykkyä
    12 boxiaskellusta
    2 seinäkävelyä

    Loppuvenyttelyt

  • MAYFLY PRO TRACK Workout

    A,
    5 rounds for quality of:
    20m Yoke Carry @130/95kg
    30m Prowler Push, pick load
    Rest 1:30

    Prowler Pushes- light load

    B,
    Every 1 min for 9 mins, alternating between:
    12 Deadlifts @102/70kg + 30 Double Unders
    6 Hang Power Cleans @102/70kg + 30 Double Unders
    3 Push Jerks @102/70kg + 30 Double Unders

    C,
    3 rounds for quality of:
    30 Mini Band Good Mornings
    10 Jefferson Curls, pick load
    10 L/10 R Single Leg Hip Thrusts, pick load
    Hip Hinge + Lateral Raise Hold, pick load, 20 secs

    Jefferson Curls or Back Extension

    Complete 2-3 rounds.

  • HOME WOD 30 Workout

    WARM UP
    10 min cardio

    WORKOUT
    Pump friday

    5 rounds for quality

    20 bicep curls. Change to other variations every round.
    20 tricep pull downs with band
    20 delt flys. Change to other variations every round.
    60 sec of max reps lunges on one side. Switch other side lunge on second round and so on. This will blow up your legs.  

    REST 60 sec after every round
    Use heaviest weights possible.
    COOL DOWN

    10min light stretching and foam rolling. Relax and recover.

  • Mikko's Triangle Workout

    10x
    1min. Air Bike
    1min. Row
    1min. Ski
    1min. Rest

    • Lisää 1 kalori (jokaiseen laitteeseen) viimeviikkoiseen.
    • Saa ja pitää olla haastavaa ja epämukavaa. :)