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

  • 8/20/19 Workout

    Warm up(8)
    front kicks
    cradle

    active samson
    step squat

    heel walk
    toe walk

    heel grab
    knee grab

    straight leg bear crawl
    heels to rear back

    Mobility(4)
    1:00 min pigeon per
    1:00 min front rack stretch

    Warm up squat clean(8)

    Workout(20)
    Partner workout-c/o AAYMCA throwdown
    "Low 5"
    1600m run-then squat clean ladder
    15 squat cleans 95/65- challenge-155/105
    12 squat cleans 115/75-challenge 185/125
    9 squat cleans 135/95-challenge 225/155
    6 squat cleans 155/105-challenge-255/175
    3 squat cleans 185/125-challenge-275/195
    If you're going solo then cut numbers in half, but try to partner up

    Opt(12)
    Iso-core
    4 giant sets
    8 floor press
    8 dips-ring dips
    8 curls
    8 s/a row
    8 v-ups

    Opt(12)
    5x100m hill sprint
    work up to heavy jerk(8)
    gymnastic goat

    Finisher
    30 scap push ups
    60 alt toe touch
    1:00 samson stretch

  • Lördag 15/2 2020 Workout

    Partner WOD
    6min amrap
    P1: 40m farmers carry
    P2: amrap push ups
    Straight into
    6min amrap
    P1: 250/200m Row
    P2: amrap burpees
    Straight into
    6min amrap
    P1: 40m bear crawl
    P2: amrap pull ups

  • MAYFLY PRO TRACK Workout

    A, Back squat week 2 , cycle 1
    1x3@70%
    1x3@80%
    1x3+AMRAP @90%
    Rest 3-4 mins before the amrap! GO ALL OUT!

    B,
    Bench Press (close grip) 2x15, using same weight per set
    Bent Over Barbell Row 2x15, using same weight per set
    Shoulder Press 2x15, using same weight per set

    C,
    Every 1 min for 7 mins do:
    4 Kipping Pull-ups
    4 kipping Toes-to-bars
    Jump rope the remainder of each min (single under)

  • Muscle & Power, AV2 Strength

    Deadlift 4 RM

  • Metcon Workout

    • 18 Min AMRAP of:
    Row 18/13 Kcal
    MB Wall Ball (9/6Kg) 18 reps
    BB Deadlifts (70/50Kg) 18 reps

  • 14.1.2020 Workout

    2RDS

    15+15 Pull apart
    30 Plank Hip Taps
    10 Scapula Push Ups
    12 SLDL /KB`S

  • Muscle & Power, CORE Workout

    max reps of T2B (kipping allowed)
    Then 3x 50% reps

    max Plank hold

  • SPCOM13012020 Workout

    A.
    Warm Up
    3 Rnd
    Row 200m
    10 Lateral squat KB
    12 KB RDL
    14 KB Push Press one arm (7/7)
    pvc+mobility

    B. Forza
    Strict Press
    6×4 80%

    B1. Forza

    Bench Press
    4×6-8

    C For Time

    3 Rnd
    10 Burpee Box Jump Over
    10 Power Snatch 60/40kg

    D. For Rep

    AMRAP 8'
    Max mt Ski Erg
    Rest 2'
    AMRAP 6'
    Max mt Ski Erg
    Rest 4'
    AMRAP 4'
    Max mt Ski Erg
    Rest 6'
    AMRAP 4'
    Max mt Skii Erg

    E.
    3 Rnd
    10 Dx-Arm KB Clean and Jerk
    10 Sx-Arm KB Clean and Jerk
    R1: 16/8kg
    R2: 20/12kg
    R3:24/16kg
    poi
    3 Rnd
    10 Double KB Clean and Jerk
    R1: 16/8kg
    R2: 20/12kg
    R3:24/16kg

    F, forza
    Back Squat
    8 @65% +5kg
    8 @65% +10kg
    8 @65% +15lbs

    G.
    Weighted Dead Hang
    3x60"
    Back Rack Split Squat
    4×15
    2x lato
    5x 20"
    Back Extension hold

  • 30min emom Workout

    1) C2 bike 20-22 cal
    2) wallball 12-16
    3) row 14-16cal
    4) ghd situp 8-12
    5) rest

  • CFKN lapset Workout

    Alkulämmittely ja mobility

    Harjoitellaan painonnostoa kepillä

    3x 30s liike 30s lepo
    Boxihyppy
    Viivajuoksu
    Roikunta

    Loppuvenyttelyt