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

  • endurance Workout

    20 Min of:
    Run @ 60-70% MHR +
    8 Interval of:
    Run 20’’ @ max effort (Run not sprint!)
    40’’ @ walk +
    5 Min of:
    Run @ 60-70% MHR

  • CFKN NUORET TORSTAI 13-15V Workout

    Lämmittely ja mobility

    Maastaveto 4 x 8

    5 kierrosta aikaa vastaan:
    5+5 kp/kk tempaus
    5 boxihyppy

    Loppuvenyttelyt

  • jumppa Workout

    10 min amrap
    23 juttuu
    21 jiiyä
    19 giitä

  • Extra Core Workout

    Quality for time:

    30 strickt t2b
    30 ghd sit up
    30 hollow rock

  • Tuesday Cool down Workout

    2-3 min light cardio
    1-2 min cobra to downdog pose
    1-2 min russian baby maker strech
    1+1 min tricep strech

  • Front Burner Workout

    For Time:

    20 Front Squats (135/95)
    20 Lateral Barbell Burpees
    20 Push Presses (135/95)
    20 Lateral Barbell Burpees
    20 Thrusters (135/95)

  • FUNCTIONAL 5.7.2021 Workout

    Strength:

    3 rounds:
    8-10/ leg Box step down
    8-10/ leg One leg deadlift
    8-10 Tempo squats (2020)
    -rest 1-2 min between rounds

  • Kompleksi Workout

    *Squat Clean 5x5- *

  • WOD Workout

    5 RFT
    20 wallballs 20/14
    10 box jump overs
    20 sit ups

  • Home WOD 24-04-2021 Workout

    A) NOTES
    - Metcon: DOUBLE EMOM! Two 15 minute EMOMs today with a 2:00 rest in between. The only thing common between both EMOM is, you guessed it, Burpees! Try to keep your burpee score consistent across both, and shoot for 100 total.
    - Equipment: Medium weight.

    B) WARMUP
    AMRAP 5
    5 Shin Box + Forward Fold
    10 Arms Overhead Squats
    20 Jumping Jacks

    C) EMOM 15
    Min 1: 40s Max Burpees
    Min 2: 40s Max Air Squats
    Min 3: 40s Max KB Windmills
    – Goal: Consistent reps counts throughout all 5 rounds.

    D) REST
    2:00

    E) EMOM 15
    Min 1: 40s Max Burpees
    Min 2: 40s Max Bodyweight Lunges
    Min 3: 40s Max Sit-ups
    – Goal: Consistent reps counts throughout all 5 rounds.

    F) LIZARD POSE
    5 deep nasal breaths in each position

    All video links found here

    NO EQUIPMENT OPTION

    B) WARMUP
    As above

    C) EMOM 15
    Min 1: 40s Max Burpees
    Min 2: 40s Max Air Squats
    Min 3: 20-30s Handstand Hold
    – Goal: Consistent reps counts throughout all 5 rounds.

    D) REST
    2:00

    E) EMOM 15
    As above

    F) LIZARD POSE
    As above