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

  • Frida's Workout #1 Workout

    20 seconds on, 10 seconds off
    1 Round

    Push-ups
    Squat jumps
    Up & down plank
    Jump lunges
    Tricep dips
    Mountain Climbers
    Inchworms with jump
    Tabletop toe touch

  • CFKN nuoret JATKO Workout

    Lämmittely ja mobility

    Takakyykky
    sarjat:15- 12- 9- 6

    Metcon 12min amrap
    6 kk-heilautus
    6 leukaa
    6 rengasdippiä
    6 pallo olan yli

    Loppuvenyttelyt

  • 10.9.2020 WOD Workout

    Heavy Squat Snatch Single in 7 minute.

  • CFKN nuoret JATKO Workout

    Lämmittely ja mobility

    Otm 10
    Complex: 1rive riipusta 1 työntö

    Metcon: 7min amrap
    3 köyttä
    6 punnerrusta
    9 seinäpalloa

    Loppuvenyttelyt

  • Teens 14-16v voima Workout

    handstand / handtsand walk progressions

  • Omatoimi lämmittely Workout

  • CFKN nuoret JATKO Workout

    Lämmittely ja mobility

    Otm 8
    4 leukaa
    4 Pystypunnerrusta

    Metcon: 4kierrosta
    10 rive pallolla
    3 hspu tai 6 punnerrusta
    10 askelkyykky

    Loppuvenyttelyt

  • #SLACOM26042020 Workout

    w.up
    Mobility spalla: nicolas instagram
    PVC
    2RND
    30 seconds of Downward Dog Stretch
    30 seconds of Divebomber Push-ups
    30 seconds of Inchworms
    30 seconds of Reverse Snow Angels

    EMOM 9' 3 SET
    1) 12 DB Hang clean and Jerk
    2) Run/ROW 100m
    3.) 12 Empty bar Front Squat

    Scoring:

    STRENGHT WL
    EMOM
    OGNI 3'per 15' (5 sets):
    (Power Clean + Hang Power Clean + P. Jerk) x 2 rep

    Set 1-3 = @ 70% of 1-RM Power Clean
    Set 4-5 = @ 75% of 1-RM Power Clean

    Scoring:

    CONDITIONING
    For Time
    "TURTLE"
    Run/ROW 400m
    30 Alt. KB Snatch 24/16KG (SCALARE CARICO SE NECESSARIO)
    Run/ROW 400m
    60 PULL-UP
    Run/ROW 400m
    30 Alt. KB Snatch 24/16KG (SCALARE CARICO SE NECESSARIO)
    Run/ROW 400m

    Scoring:

    SKILL
    15' LAVORO PER HSPU STRICT
    LAVORTARE CON RIALZO SOTTO ABMAT CERCARE DI PERFORMARE MAX REP UNBROKEN

    Scoring:

    LAVORO AGGIUNTIVO
    TARGET: LEGS & CORE
    4 RND
    Rest 1-3' tra i rnd e tra gli esercizi

    1 Reverse Alternating Barbell Lunge (front rack) 10-12rep

    2 Reverse Bodyweight Power Lunge 20 per gamba

    TARGET: LEGS & CORE
    4 rnd
    Rest 1-3' tra i rnd e tra gli esercizi

    1 Wall Sit 45"
    2 DB Golblet Squat 45"
    3 DBStanding Calf Raise 45"

    Scoring:

  • Bring it! Workout

    21-15-9
    Snatch 40/30kg
    T2B
    Bar over burpee

    12-9-6
    Snatch 60/40kg
    T2B
    Bar over burpee

    9-6-3
    Snatch 70/50kg
    Ring MU
    Bar over burpee

    Time cap 27 Mins

    Change the weights yourself and any style of snatch.

  • Gymnastic strength Workout

    • 1 Set of:
    Bar Muscle Ups max reps
    Rest as need
    1 Set of:
    Bar Muscle Ups 50% max reps
    Rest as need
    1 Set of:
    Bar Muscle Ups 50% max reps