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

  • Other 5/3/1 squat wave, week 3/4 Strength

    3x5 Back Squat at
    75%
    85%
    95%

  • CFKN nuoret Workout

    Lämmittely ja mobility

    Pystypunnerrus telineestä

    Metcon 1-10
    Leuka
    Seinäpallo

    Loppuvenyttelyt

  • Extra Credit 25-03-2020 Workout

    Barbell Curl 21s: 3 x 7 @1/4 ROM + 7@1/2 ROM + 7 @Full ROM. Rest 90s.
    +
    World's Greatest Stretch x 20s each pose

  • Booty building and HSPU vol 7 Strength

    1A) Back squat 5x6x75%
    1B) Strict HSPU 5x6

  • Tempaus reeniä Strength

    Muscle snatch + pushpress behind neck + ohs

  • Simocann12092019 Workout

  • Misfit training: Power Position Snatch 8×1 @90% or more of the 1RM Strength

    Do a slow perfect snatch deadlift then lower the bar back down to power position, pause, then go.
    First weight should be at 90% climb up towards 100% with each set. If it isn’t pretty stay close to 90%, this is just as much skill work as it is getting stronger.
    You should be paused in power position before you go. No dip drive to gain momentum. Weight on the heels, knees in front of the bar, shoulders behind the bar, then fast hips. Lower the weight to power position, pause, engage traps, then go.

  • VKO9 Treeni 2A Strength

    Maastaveto

    6 x 3

    *Kaikki sarjat samalla painolla
    *Noin 3 toistoa varaa sarjoihin, max 70% maksimista.
    *Sarjat 2 minuutin välein

  • Deck of Cards Workout

    Pick a card;
    ♥️ 1-10 squats ( add weight if you have it)
    ♠️ 1-10 burpees
    ♦️ 1-10 diamond push ups or regular
    ♣️ 1-10 Sit ups
    Jack - 10 pistol squats
    Queen - 15 hollow rocks
    King - 20 mountain climbers

    Try to go each minute or you can every 45secs or 30 if you want a real challenge.

    Kids workout is half a pack or ygig with your brother or sister ☺️

  • Fredag 10/1 2020 Workout

    A: E2M for 20min
    1: Practice Hand stand
    Beginner:
    3x wall climb, 10sec lockout each rep
    Intermediate:
    30sec nosee 2 wall toe taps
    Advanced:
    30sec partner assisted free standing hand stand
    2: Build up to 3rm weighted pull up
    Use the time you have left each round to warm up your ohs and kb swing.

    B: Partner wod
    Row 500/400m each partner Wall sit*
    And then
    50 ohs 35/25kg partner hanging
    And then
    50 Kb swing 24/16kg, partner in plank
    And then
    Row 500/400m each partner Wall sit*
    *If Wall sit is broken before the rowing is done 10 Burpee penalty.