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

  • Superkids 7-9v WOD Workout

    5 kierrosta

    5 burpee pistejuoksu 10 m (burpee aina salin päässä)
    7 käsipainovauhtipunnerrusta
    9 abmat sit up

  • Rintarangan liikkuvuus ja hartioiden availut Workout

    Rullalla + kahvakuulalla,
    Seinää vasten
    Rintarangan liikkuvuusharjoituksia

  • Mobility: Rintarangan avaus, hartioiden venytys Workout

    Seinäävasten ja rullalla rintarangan liikkuvuu treeni

  • IF3 2022 Test 6 Workout

    For Time. TC 4 min:
    12-9-6-3
    Power Clean, 43/30kg
    Bar-facing Burpee

  • CFC NLA - Live-stream klo:19:00 Workout

    Kun klikkaat videota, YouTube ilmoittaa, että videota ei voi katsella muissa palveluissa.
    Klikkaa ikkunassa kohtaa: Katso video YouTubessa, niin pääset seuraamaan lähetystä.

  • Ninjat 14-16v WOD Workout

    5 kierrosta

    30 DU
    20 kahvakuulaheilautusta
    7 rinta tankoon
    5 rengasdippiä

  • Superkids 10-13 v WOD Workout

    AMRAP

    3 x
    1 min max reps toes to bar
    30 sec rest
    1 min max rep pull ups
    30 sec rest
    1 min max DU (try)
    30 sec rest

  • 4 Rounds for Quality Workout

    4 Rounds for Quality

    8 Front Squat with 2 KB
    12 Russian Twist
    8 Front rack Lunge with 2 KB
    12 Abmat Sit Ups

  • Faren Workout

    For time:
    30 rounds
    5 thrusters (rx 42,5/ 30 kg)
    5 pull ups

    Scaled version
    30 rounds
    5 KB thrusters (12 kg/ 8 kg)
    5 ring row

    Time cap 45 minute.

  • Back to back Workout

    Friday 5th January 2018

    Competitive Athlete

    1 x 1000m jog, 1min rest,
    2 x 500m, 1min rest between efforts,

    1 x 800m jog, 1min rest,
    2 x 400m, 1min rest between efforts,

    1 x 600m jog, 1min rest,
    2 x 300m, 1min rest between efforts,

    1 x 400m jog, 1min rest,
    2 x 200m, 1min rest between efforts.
    Total: 5600m

    Competitive Athlete
    1 x 1000m jog, 1min rest,
    2 x 500m, 1min rest between efforts,

    1 x 800m jog, 1min rest,
    2 x 400m, 1min rest between efforts,

    1 x 600m jog, 1min rest,
    2 x 300m, 1min rest between efforts,

    1 x 400m jog, 1min rest,
    2 x 200m, 1min rest between efforts.
    Total: 5600m

    Recreational Athlete
    1 x 800m jog, 1min rest,
    2 x 400m, 1min rest between efforts,

    1 x 600m jog, 1min rest,
    2 x 300m, 1min rest between efforts,

    1 x 400m jog, 1min rest,
    2 x 200m, 1min rest between efforts,

    1 x 200m jog, 1min rest,
    2 x 100m, 1min rest between efforts.
    Total: 4000m

    Workout Detail: The jog pace is programmed to be at an “active recovery” or "conversational" pace. The remaining intervals are intended to be fast and consistently paced from distance to distance. Remember…the intensity for these intervals must be fast. Helpful hint on “fast” is equal to or slightly slower (1sec/100m) than your 1 mile PR pace.

    Workout Focus: Force recovery during the active jog recovery.