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

  • NBT C&J Strength

    Find heavy C&J in 15min

  • разминка к стойке на руках Workout

    2-3 Переход из упора лежа в упор стоя ногами
    5 циклов дыхания
    20 сек Лодочка лежа на полу
    5+5+5+5 Подготовка лучезапястных суставов
    6-8 Мобилизация сгибания плеча сидя на пятках
    2-3 Переход в упор стоя у стены
    1 Зашагивание на стену + 5 циклов дыхания
    1 5+5+5+5 Подготовка лучезапястных суставов
    6-8 Мобилизация сгибания плеча сидя на пятках

  • AMRAP 7 min: Guns & swings Workout

    AMRAP 7 min: Guns & swings

    5 Pistol squats, left
    5 Pistol squats, right
    15 KB swings 32/24 kg

  • 30min cardio Workout

    Easy pace cardio 30min

  • 5x3min Amrap Workout

    3 x Box Jump
    6 x Push Up
    9 x WB
    rest 1min btw amraps

  • NBT C&J Strength

    Find heavyish C&J in 12-15min

  • CFPORVOO WOD 23.2.2021 Workout

    20 kb swings 24kg/16kg
    1 push ups
    19 swings
    2 push ups
    18 swings
    3 push ups
    .
    .
    .
    .
    .
    1 swing
    20 push ups
    time cap 22 min

  • Optional accessory Workout

    Optional Accessory

    STRENGTH

    3 sets, rest as needed between

    10+10 Single Arm Lateral Raise

    RPE 4

  • WARM-UP Workout

    WARM UP
    5min Row/Airbike/Bike/Ski

    Then 3 rounds:
    5 Medball Clean
    5 Wallball
    10-20 Mountain Climber
    5 TTB

    Perfect Stretch video and/or Snatch Drills video

  • Optional Accessory GYMNASTICS by Erik Niemi Workout

    Banded lat pulldown, 3 x 5-10 video
    -hollow position on the ground, feet away from rig
    -pull PVC pipe from overhead down to hips

    Jumping bar MU, 3 x 5-10 video
    -with a low bar or standing on box
    -start from arch position with arms straight
    -try to go around the bar and pull down with arms straight before the turnover

    Banded straight arm kipping, 3 x 5-10 video
    -tight arch position
    -raise toes
    -hollow position & open hips slightly
    -pull down with straight arms

    Jump to bar & attempt MU, practice for 5-10 min video
    -jump to bar in with toes in front (pike)
    -tight arch in end of swing
    -raise toes
    -open hips to hollow/neutral position
    -pull down with straight arms attempt MU!

    ADVANCED

    Slow lower to hollow x 5 video
    -tuck 1 leg straight both legs straight arms overhead
    -with PVC pipe

    Banded lat pulldown, 3 x 5-10 video
    -hollow position on the ground, feet away from rig
    -pull PVC pipe from overhead down to hips

    Straight arm kipping, 3 x 5-10 video
    -tight arch position
    -raise toes
    -hollow position & open hips slightly
    -pull down with straight arms

    Jump to bar & MU, practice for 5-10 min video
    -jump to bar in with toes in front (pike)
    -tight arch in end of swing
    -raise toes
    -open hips to hollow/neutral position
    -pull down with straight arms MU
    -try to get in a high catch position
    -multiple reps