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

  • Ring rows Workout

    4x6-9r
    -Incline row
    -Ground row
    -Elevated row

    Choose a row and set-rep scheme that works for you. Challenging but manageable.

  • Conditioning 30-07-2021 Workout

    For time:
    100 Double KB Front Rack Walking Lunges @24/16kg
    - Timecap = 10:00

  • torstai 29.7. Workout

    3 rounds
    Every 10min
    800m Run
    20 DB Hang Clean and Jerk 22,5/15kg
    15 Wall ball
    10 Pull up

    Time cap 7min

  • Intervals Workout

    6x 30s On / 30s Off

    1) kbs
    2) sit up
    3) box jump
    4) plank hold

  • Calistenics core Workout

    3 Rounds for quality
    2 Around the world handstand walks
    5-10 Strict leg lifts(tuck, straight, high)
    5-10 Crunches
    30s. Superman hold

  • Fitness/Performance Workout

    “Beach Muscles”
    In teams of two, with only one partner working at a time, complete the following for time:
    1600 Meter Relay Run (alternating 400 meters)
    immediately followed by…

    20 rounds (partners alternating full rounds) of…
    4 Strict Supinated-Grip Pull-Ups
    8 Ring Dips
    12 Push-Ups
    16 Air Squats

    immediately followed by…
    1600 Meter Relay Run (alternating 400 meters)

  • Deadlift Strength

    In 15min:
    Find days 3RM Deadlift

  • 150621 Tiistai Workout

    12min AMRAP
    Row for distance
    Every 3min perform 16 box step up 60/50

    Rest 5min

    12min AMRAP
    30 kb swing 24/16
    20 wall ball 20/14

  • Strength 23-07-2021 Workout

    A) Paused Back Squat
    3 x 3 @75% of 1RM go every 1:15
    - pause at the bottom of each rep

    B) Power Clean
    3 x 3 @70-75% 1 RM, go every 1:00

    C) Sled Push
    4-6 x 15m. Rest as needed
    - heavy!

  • NCFIT WARM UP & STRENGTH Strength

    WARM-UP
    3 ROUNDS
    :30 Bike*
    6 Inch Worms
    7/7 Single Leg DB RDL
    8 Up-Downs Over DB**

    *Increase Pace (EZ-Mod-Hard) each round
    **Rd 3 Perform 6 Burpees over the DB

    STRENGTH
    Deadlift
    1x5 @ 75%
    1x3 @ 85%
    1x1+ @ 95%

    *Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

    Week 4 of 9