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

  • Labor Day Hero WOD Workout

    “John Runkle”
    20 Min AMRAP
    -6 DL 225/155
    -7 Burpee Pull Ups
    -10 KB Swings 70/55
    -200m Run

    Score: Rds + Reps

    PostWOD:
    250m row or 200m run
    Banded shoulder stretch
    Foam Roller Back & Shoulde

  • Rive ja t2b Workout

    Aikaa vastaan
    5 rive
    5 t2b
    30 sek tauko
    5 rive
    6 t2b
    30 sek tauko
    5 rive
    7 t2b

    30 sek tauko

    5 rive 10 t2b

  • 12 min alkavalla minuutilla Workout

    12 min alkavalla minuutilla

    1. Etunojapunnerrus korokkeelta katkematon sarja maksimi toistot

    2. Leuanveto katkeamaton sarja maksimi toistot

  • CFKN teinit TIISTAI Workout

    Lämmittely ja mobility

    ×Työntöliikkeet

    Metcon: 7min amrap
    parin kanssa vuorotellen:
    10 levyn yli hyppy
    10 punnerrusta

    Loppuvenyttelyt

  • metcon Workout

    AMRAP 9 Minutes
    Climb the Ladder
    2 D-Ball/Sandbag Over Shoulder 150/100lbs
    10/7 Calorie Ski
    4 D-Ball
    10/7 Calorie Ski
    6 D-Ball
    10/7 Calorie Ski
    Etc.

  • Tuulimylly Strength

    5 +5 rep max tuulimylly kahvakuulalla

  • 800 m Run Workout

    run 800 meter

  • RACK JERK Workout

    RACK JERK

    Performance
    5 x 1

    Fitness
    5 x 3

    Warm up and perform sets across at 90-100% of Week 1‘s best successful lift. The goal is consistent reps, not PR attempts or press outs.

    Post loads to comments.
    Exposure 7 of 8

    AMRAP 9 Minutes:
    3 Front Squats 205/145
    9 Toes-to-Bars

    The Front Squat come off the floor and should be heavy but unbroken. First rep can be a full Squat Clean. Sub Hanging Leg or Knee Raises for Toes-to-Bars as needed.

    Post rounds, reps, and Rx to comments.

  • Superkids 7-9v WOD Workout

    3 x

    10 wallball
    10 polven nosto

  • Omatoimitreeni 2.4.2016 Leuat ja dipit Workout

    Lisäpainoleuka + dippi nojapuilla

    3 x 3

    sopiva paino