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

  • Metcon strength Workout

    3 Round not for time of:
    Double KB Floor Press 10 reps unbroken
    (Utilizza un peso delle KB impegnativo ma che ti permetta di fare 10 reps unbroken)
    Assault Bike 1:00 @ 70-80% MHR
    Double KB Row 10 reps unbroken
    (Utilizza un peso delle KB impegnativo ma che ti permetta di fare 10 reps unbroken)
    Assault Bike 1:00 @ 70-80% MHR

  • 1.2.2020 CF Workout

    Eilinen... Sit kepeä viikko

  • 25.7.2023 KB swings, box jump overs, pull ups Workout

    10 rounds for time with partner (5 each)

    10 KB swings
    10 box jump overs
    5 pull ups

    TC15

  • Warm up Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Pull Ups 5 reps
    Close-Grip Push Ups 10 reps
    Walking Lunge 20 reps
    ABMat Sit Ups 15 reps

  • 30.1.2020 CF Workout

    Eilinen

  • Conditioning Workout

    In teams of 3, 4 rounds, for max. reps:

    4:00 Row for cal
    3:00 Lateral Burpees over the Rower
    2:00 DB clean from the ground (2x25/17,5kg)

    No rest between rounds.

  • Superkids 10-13 v taito Workout

    *Agilitytikkaat
    *Reaktiolähdöt

  • COOL DOWN Workout

    5-10 Down Dog to Cobra video

    Perfect Stretch video

  • Gymnastics + conditioning + strength Workout

    160 min

    1.BMU
    - 2 x 2
    - 2 x 3
    - 3 x 4
    = 20

    2.HSPU
    - EMOM5: 6 KHSPU abmat
    - 3 x 5 SHSPU abmat + 10 kg plate

    3.Conditioning
    A. "Helen"
    3 rounds for time:
    400 m Run > airrunner
    21 KBS 24/16 kg
    12 Pull ups
    Time: 11.41

    B. EMOM24:
    1) 14 cal ski
    2) 14 cal bike
    3) 14 cal row

    4.Accessory
    A. 20 reps / movement for 2 rounds
    No rest between movements or rounds
    1. Band pull aparts
    2. One arm DB press, right
    3. One arm DB press, left
    4. Y-lift with ligth DBs
    5. T-lift with light DBs

    B. Core
    3 sets:
    20 GHDSU
    15 hollow rock
    8+8 bicep curls

  • Frank Medrano's Beginner HIIT Workout Workout

    Seuraa videota ja tee samalla mukana.