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

  • Fight Gone Bad! Workout

    Three rounds of:
    Wall-ball, 20 pound ball, 10 ft target (Reps)
    Sumo deadlift high-pull, 75 pounds (Reps)
    Box Jump, 20" box (Reps)
    Push-press, 75 pounds (Reps)
    Row (Calories)

    In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

  • 12/3/20 Workout

    Warm up(10)
    3rds
    20 jax
    20 single leg deadlift
    20 arm circles
    20 mountain climbers

    WRK(24)
    WRK 6:00 Rest 2:00 x3:00
    12 dumbbell/sandbag/barbell hang clean
    24 hvy jump rope
    12 alternating dumbbell press/barbell strict press
    24 sit ups

    Finisher
    :30 side plank per side
    1:00 pigeon per

  • high hang / hang / clean OTM 21 Workout

    OTM 21 min. 1 min High Hang Clean, 2 min Hang Clean, 3 min Clean, 4 min High Hang Clean.... All reps must be squat

  • Weekly update, week 33 Workout

  • Talvikarkelot Light Option Workout

    Parin kanssa:

    LAJI 1.
    10 x 1min intervalli:
    8 tangon yli burpee + max toistot Maasta suorille käsille 35/27,5kg
    Tulos maasta suorille käsille toistot.

    3min Rest

    LAJI 2.
    Vapaassa järjestyksessä aikaa vastaan:
    Leuanveto tai Devils Press (2x15kg/ 2x10kg)
    Miesparit 60
    Sekaparit 50
    Naisparit 40

  • Day 38.1 Strength

    Deadlift 5x5

  • WOD Workout

    4 Rounds of 40s on/20s off:

    1a) Wall Balls (
    1b) Hand Release Push-ups
    1c) Barbell Sumo Deadlift High Pull (35/25 kg)
    1d) KB Windmills (24/16 kg) (alternate sides each round)

    *Score = total reps

  • Weightlifting strength Strength

    3-3-3-3-3 of:
    BB Hang Squat Snatch
    3 reps
    3 reps
    Heavy 3-3-3 reps
    Scaldati progressivamente e poi in 3 sets sali sino ad una tripla pesante (Heavy) ma con cui senti di
    avere altre 2 reps di margine. Poi con quell carico fai altri 2 sets.

  • CFKN teinit Workout

    Alkulämmittely

    -pystypunnerrus progressio alkaa

    Wod:
    4 x 3min
    A) 6cal kone 8 Boxin yli burpee
    B) 6 askelkyykkyhyppy 8 kk-heilautus

    Loppuvenyttelyt

  • Superkids 10-13v Taito Workout

    3-4 treenaajan ryhmissä aikaa vastaan

    50 m kelkantyöntö ulkona
    60 leuanvetoa (2 saa tehdä yhtäaikaa)
    90 punnerrusta (2 saa tehdä yhtäaikaa)
    120 kyykkyä (2 saa tehdä yhtäaikaa)
    300 m kottikärryn työntö