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

  • 4.10.2019 Deload Cycle Workout

    For time, two rounds.

    14 Kettlebell snatch 24/16kg Left (Floor)
    50 Du´s
    14 Kettlebell snatch 25/16kg Right (Floor)
    50 Du´s

    TC 5

  • Gymnastics Workout

    pistol squat!

    Warm up:
    1' su 1' juming jack 3x
    10 DU 10 juming with knee
    10 squat 10 jumping with foot

    10 squat progression
    5 ' streching

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Harjoitellaan painonnostoa kepillä

    Wod: 2 kierrosta 30sec on 1min off
    Thruster kepillä
    Burpee
    Istumaannousu
    Dippi boxilta /penkiltä
    Kaaripito

    Loppuvenyttelyt

  • Tiistai WOD Workout

    4 Rounds for time
    12x Deadlift (70 / 110kg)
    24x DB Box step over
    (2x 12,5 / 2x 20kg)
    48x Double-under

    Tc: 25min

    4 Rounds
    20x Hollow rock
    20x Ab crunch

  • C2B Strength

    5x3 Max Weight Strict chest to bar Pull Up
    Rest 2 mins between sets
    *Score total weight moved
    *Weight can change each round

  • Workout Workout

    1) EMOM X 15 Minutes:

    • Min. 1 - 12 Box Jump Overs (Step Down each rep) @ 24/20 in.
    • Min. 2 - 12/10 Cal. Airdyne/Ski/100 Meter Run

    • Min. 3 - 12/10 Cal. Row

      • Each round that you successfully complete all the reps within the minute, add 1 rep the following round. For every unsuccessful round, subtract 1 rep the following round. It will be possible to go up on one movement and down on another. For example, say you get through 14 Box Jump Overs on Minute 7, but do not get 14 calories on the Ski Erg or Airdyne on Minute 8. What you will do is perform 15 Box Jump Overs on Minute 10 and drop to 13 Calories on the Ski Erg or Airdyne on Minute 11. If performing the run, it will stay at 100 meters throughout the workout.

    . . . REST 10 MINUTES. . .

    2) 20 Minute Partner AMRAP:

    • 30 1-Arm Alternating DB Snatch @ 30-50/15-35 lbs.
    • 30 Ring or TRX or Hand-Release Push-Ups (use hardest variation you can maintain good technique with)

    • Shuttle Run - outside door to dumpster and back x 1

      • Only one partner works at a time on Snatches and Push-Ups. Both partners complete Run together.

  • 21.9.2021 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • 15.6.2021 Workout

    EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

  • Main site Wednesday 250212 Workout

    Power Amanda

  • WOD04/08/20 Workout

    EMOM 15' OF:
    1) 12/10 CAL ROW OR 10/7 CAL BIKE
    2) 4 MAN MAKER 2× 22.5/15 15/10
    3) 12/10 BOX JUMP OVER