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

  • Strength Strength

    Sumo Deadlift: 5 x 3. Rest 2:00

    Slightly heavier than last week
    Take 3-4 sets to build to work weight
    Reset on each rep
    Goal: 5% heavier than last week but maintain some great form.

  • 11.9.2021 Workout

    EILINEN tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

  • Superkids 10-13 v WOD Workout

    Aikaa vastaan

    4 x
    20 1-käden devils press
    10 + 10 1-käden valakyykky
    10 sit up käsipaino sylissä

  • 4.9.2021 Workout

    EILINEN tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

  • CFC NLA Livetreeni 17:30 Workout

  • 070320 Workout

    A) Every 9' x 5 rds

    50 DU
    8 push up
    40 BJ 60/50
    8 push up
    30 sit up
    8 push up
    20 WBS 9/6
    8 push up

  • HOME WOD 23 Workout

    WARM UP
    3 Rounds
    30 jumping jacks
    20 squat rotations
    20 scorpio reach

    STRENGTH/SKILL
    Work on squat snatch technique 10min
    Work on squat clean technique 10min
    Use stick or barbell if you have.

    Then..

    4x 8 tempo overhead squats ( 2520 )
    2 sec down 5 sec at bottom 2 sec up 0 sec at top.

    WORKOUT
    Death by thrusters. minute 1 do 1rep minute 2 do 2reps.....until you can not get all reps done in one minute. Use two or only one weight per hand for this.

    COOL DOWN
    10min foam rolling and calm breathing.

  • Quality workout Workout

    Metcon (quality)

    24 minutes for quality & minimum rest:
    10 1-arm deadlifts, L
    10 1-arm deadlifts, R
    10 Lunge steps with weight in left hand
    10 Lunge steps with weight in right hand
    10 Weighted sit-ups or GHD sit-ups
    20/16 Calories bike

    *Choose a moderate to heavy weight for deadlifts & lunges. Use KB or DB. Goal is to get 4-6 rounds.

    Accessory:
    4-5 rounds of
    8-12 hamstring curls on rower
    30-60s wall sit hold w/2 KB’s in ft.rack hold
    Rest as needed

  • Box P 15-04-2020 Workout

    CONDITIONING
    For time with a partner:
    "Buy-in"
    1 Mile Medball Run (20, 14)
    "Karen + Isabel"
    150 Wall balls (20, 14)
    30 Power Snatches (135, 95)
    "Cash-out"
    1 Mile Run (no medball)
    *One person works. Split as desired.
    - Goal: Start slow and build to a challenging but sustainable pace for the duration.

    30:00 Time Cap

    EXTRA CREDIT
    1a) Ring Support: 3 x 10-20s. Rest 20s.
    1b) Hollow Rocks: 3 x 30s max reps. Rest 40s.

    **COOLDOWN
    **Biphasic Lat Stretch x 60s each side.

  • Fran Workout

    21-15-9 RX 29kg ja rengassoutuna. 4min 7,38 sen.