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

  • Endurance WOD Workout

    In teams of 3 ascend the ladder as far as possible:
    60-90-120-150…
    Bike for calories
    Push ups
    Row for calories
    sit ups

    Share the work as needed. One works, two rests.

  • 5x5 Back squat Strength

    • @80%
    • 2min Rest

  • CF GAMES OPEN 16.2 Workout

    Skill :10-12 mins
    - Double under
    . Toes to bar

    CF Games OPEN 16.2

    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    13 squat cleans

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans,

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans

    SC : 20/15kg, 30/20kg, 42,5/30kg, 55/35kg, 65kg/40kg

    RX: 40/25kg, 55/35kg, 70/45kg, 85/55kg, 95/65kg

    Stop at 20 minutes.

  • Front squat 5 x 8 Strength

    5 x 8 rep. weight starting at 65% and increasing if form looks ok.

  • Interval Workout

    EMOM 16:
    Minute 1: 5 High Box Jumps @75/60cm
    Minute 2: 10 Hanging Strict Straight Leg Raises
    Minute 3: 20 Front Rack Reverse Lunges @42.5/30kg (10/leg)
    Minute 4: 20-30 Barbell Rows @42.5/30kg

    Weights light and fast, unbroken sets.
    Adjust for 15-20 seconds rest per interval.

  • COOL DOWN Workout

    30-60 sec Active/Passive Hang

    Perfect Stretch video

  • 9/30/19 Workout

    Warm up of the week 9/30-10-4
    100m run
    10 knuckle draggers
    10 squat jumps
    10 pik-n-grass
    10 walkouts
    10 heels to rear-2 count
    10 mountain climbers-2 count
    10 hollow rocks
    10 active spiderman
    :30 samson per
    1:00 min front rack stretch

    Workout(23)
    600m run
    then
    4rds
    10 devil's press-20/15-challenge-35/25 x2
    100m run
    10 knee to elbow-challenge-toe to bar
    then
    600m run

    Opt(12)
    work up to a heavy double back squat
    2x8 front squat @60% 1rm
    5x5 superman
    1600m walk/run

    Finisher
    50 alt sit up
    1:00 samson

  • Lauantai 28.9. Workout

    Cooper

  • AMRAP 12 x 2 WITH PARTNER Workout

    WITH PARTNER:

    AMRAP 12:
    10 WB 7/9kg
    8 Push up
    6 Box over burbee

    > One at a time completes one round and the other one rests

    3 min REST

    AMRAP 12
    20 Farmer’s walk 2x 20/32kg
    10 GTO 15/20kg
    5 T2B/ Knee raises

    > One at a time completes one round and the other one rests

    > The result is the total of both AMRAPS together

  • Maanantai 23.9. Workout

    Rästi