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

  • Power clean & split jerk Strength

    Power cleans & split jerk

    5 x 3 power cleans + 1 split jerk

    *all the sets with 65-70% from 1rm

  • WOD Workout

    "AMRAP 17'
    250m row
    10 Deadlift @80/60kg
    15 USA swing @24/16kg
    25 Burpees

    "

  • Every 3min Workout

    Every 3min, (4-7 rounds):
    Run/Row 400m
    12 T2B

  • WOD Workout

    "EMOM 16'
    1: Tire flip
    2: 30"" Bar hang
    3: Sled push
    4: 40"" Double KB FR hold
    "

  • Strength Strength

    Squat snatch 6x1
    Back squat 5x5

  • Walking Lunge (Front Rack) Strength

    6 x 10m

  • Green 090620 Workout

    AMRAP 12
    21 Wall Balls
    15 Situps
    12 DB Snatches

  • Työntö Complex Strength

    Rive maasta- polven alta - 2x split jerk

  • Snatch Week 2 Workout

    A.
    3sec pause at bottom 4x4x70%

    B.
    Snatch 4x2x82% (No Pause)

    No fails and squat snatch. We will power snatch enough in workouts.
    1 more rep than last week and slightly heavier on section B.

  • CF Mayhem Workout

    Warm Up
    Session 1 Total Time:
    1 Hour 30 Minutes-1 Hour 45 Minutes (Warm-Up, Accessory Work Included)

    3 Rounds:
    1:30 Machine
    50 Single Unders
    15+15m Banded Lateral Side Step (Each Way)
    15+15m' Banded Monster Walk (Forward/Backward)
    15 Banded Air Squats
    -Then-
    Warm Up to Squat Clean Weight

    Workout
    6 Sets:
    50-100 Double Under
    25/20 Cal Assault Bike / row / bike erg
    5 Squat/Power Cleans 225/155
    -Rest 1:1 B/T Sets-

    Scoring: Time

    Athletes Notes

    TARGET SCORE
    Target Time each set: 3 Minutes 30 seconds
    Time Cap each set: 5 Minutes
    STIMULUS
    This is a faster sprint “ish” type workout with ample rest to allow you to recover

    WORKOUT STRATEGY & FLOW

    Double unders; These are ideally unbroken throughout

    Cardio Machine : This should take about 90 seconds or less each set at moderate/fast pace

    Squat /Power Clean: You can build every 1-2 sets or stay at your starting weight based on feel and times each round. The starting weight should take less than 1 minute to hit and be under 70% 1 RM