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

  • 4/24/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    warm up(5)

    Metcon/*Metcon-comp(17)
    7rds
    3 curtis p's 95/65-*115/80
    6 pull ups/*6 chest to bar

    box squat(15)
    work up to a heavy-form first

    Finisher
    2 min hip opener
    30 cuff iso
    100 rtw

  • 6 Rounds for time Workout

    6 Rounds For Time:

    9 Power Cleans
    6 Ring Dips
    - 60'' rest -

    PC weight about 80-85% of the TM or 65% of a 1RM

  • 4/17/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    warm up(5)

    Metcon/Metcon-comp(16)
    80 *double unders-x3 singles
    40 front squats 105/75-*155/105
    20 clean and jerk 105/75-*155/105
    40 burpees
    80 *double unders-x3 singles

    work up to a 6 rep hvy back squat(15)

    Finisher
    2 min couch stretch
    30 band pull aparts
    100 flutters-10 sec hold after every 10

  • ENDURANCE: Diffrent kind Filthy Fifty Workout

    50 Box step ups (60/50 cm)
    50 Jumping one at a time pull- up
    50 Kettlebell swings (16/12kg)
    50 Walking lunges
    50 Ab mat
    50 Push press (20/15kg)
    50 Back extensions
    50 Air squats
    50 Burpees
    50 Rope jumps

    Keep pace and heart rate moderate level!

  • Core Workout

    3 Rounds for quality

    15x(1+1) V-ups + Knee Hugs
    3/3 Turkish Get-Ups
    10 Back extensions

  • 110417 Workout

    Conditioning
    With a running clock...
    AMRAP 5:
    750m Row Buy-In...In remaining time complete AMRAP:
    9 Hang Sq Cln(95/65), 25 DU
    Rest 5:00
    AMRAP 5:
    500m Row Buy-In...In remaining time complete AMRAP:
    9 Hang Sq Cln(135/95), 25 DU
    Rest 5:00
    AMRAP 5:
    250m Row Buy-In...In remaining time complete AMRAP:
    9 Hang Sq Cln (185/135), 25 DU

  • CFPORVOO WOD 10.4.2017 Workout

    21-15-9
    Front sqaut 60kg/45kg
    T2B

  • Kehonpaino3 Workout

    Päälläseisonta,
    Käsilläseisontapunnerrukset seinällä ja ilman seinä progressiot.

    Pistoolikyykky ja progressiot

  • Functional 13/2017 Workout

    Each Round for time:
    4 Rounds, new round every 4:e minute
    15 Handstand Pushups
    15 Toes-to-bar
    +
    alt.
    round 1 & 3 15 Wall Balls
    round 2 & 4 40 Double Unders

  • 2.4.2017 Workout

    Rowing
    For time
    750m-500m-250m-500m-750m

    Work/rest 1:1