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

  • AccessoryWOD Workout

    4 sets:
    10/10 Single arm Dumbbell overhead squat. For Quality over loading, focus on keeping your body square and heels down.
    8-10 per arm landmine rows holding the fat part of the barbell *Barbell perpendicular to your torso

  • 12112015 Workout

    1 min ON / 30 sec OFF:
    - Sit-ups.
    - Back extensions in GHD.
    - Farmer walk (32x2/24x2).
    - Toes to bar.
    - Skin the cat.
    - Box jumps (24"/20").
    - Monkey.
    - Gob squat (24/16 kgs).
    - Pull-ups.
    - Pistols.
    - Wall ball shots (9/6 kgs).
    - Wall Climb.
    - Criss Cross.
    - Tire flip.

  • NBT Front Squats 6x5 Workout

    Every 2.30min

    6x 5 heavish, good form!

  • Day 14 Workout

    Rest & Recover

  • Extra Credit 22-06-2019 Workout

    ”Recovery”
    10-20 Minutes of Light Recovery Work in the form of:
    Bike, Row, light foam rolling, light sled pulling.

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Taitorata

    1min On/1 min off 3 kierrosta
    Juoksu
    8 punnerrusta ja loppuaika burpee

    Loppuvenyttelyt

  • Day 13 Workout

    Rest & Recover

  • Extra Credit 27-09-2020 Workout

    • Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
    • Biphasic Lat Stretch x 60s each
    • Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

  • Warm up Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Chin Ups 5-7 reps
    Kipping Ring Dips 7 reps
    One-Arm KB OH Walking Lunge Dx (light weigth) 8 reps
    One-Arm KB OH Walking Lunge Sx (light weigth) 8 reps
    Kipping Toe to Bar 7 reps

  • Day 12.5 Strength

    3x2/2 Turkish Get-up