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

  • Måndag 17/10 Workout

    A: Styrka/Färdighet
    Back squat 3x5@ 60%
    Strict pull ups 3xMax
    B: WOD
    Tempo 3 pos snatches: 5 sets x 3 reps (1x high hang + 1x hang + 1x floor @ Lätt vikt) 5 sekunder på första marklyftet upp till high hang, 2 sekunder paus i hang, T&G på sista.
    +
    8min emom:
    12 kb snatch 16/12kg/ 1 arm kb swing
    Byt arm varje minut

  • 10/10/16 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    4 push ups
    6 squat therapy
    8 sec v sit

    sn balance(8)-4x1 start at 70% of one rep max
    ohs-3x5@75% of one rep max(10)

    Fitcamp
    200 jump rope
    100 rope slams
    50 step ups
    100 rope slams
    200 jump rope

    Metcon(12)
    60 thrusters 75/55
    otm 20 double unders/60 singles

    Metcon(12)
    60 thrusters 95/65
    otm 12 ttb

    start w/otm first

    Finisher
    30 w raise
    2 min hip distraction
    60 sides bends

  • Bootcamp-workout 21 Workout

    Kierros 1. Jokaisen sarjan välillä tee 100 DU / 100 SU
    10 renegade row, 10 maastavetoa kahvakuulilla, 10 linkkaria

    Kierros 2. Jokaisen sarjan välillä tee 70 DU / SU
    15 renegaderow, 15 maastavetoa kahvakuulilla, 15 linkkaria

    Kierros 3. Jokaisen sarjan välllä tee 50 DU / SU
    20 renegaderow, 20 maastavetoa kahvakuulilla, 20 linkkaria

    Aikaraja 20 min

  • 30min AMRAP Workout

    Skill training: HS- walk and pistols for 15-20 min as wu.

    30 min AMRAP:
    30 wall balls
    30 box jumps 60/50cm
    30 pull-ups
    30 OHS 43/29kg
    30 hang power snatch 43/29kg

    Every 3 minutes do 3 bar MU. Start with MU. Last set of MU is on the minute 27. If you can´t do MU: 2 rope climbs is good.

  • CFC CLASS 280916 Workout

    A. Pause Front Squat heavy triple

    B. AMRAP 3:
    15 Power Clean@40/30kg
    15 Burpees
    400m Run

    60" rest

    x5 rounds

    C. 400m Farmer Carry@heavy load

  • 50min Aerobic Condition Workout Workout

    Su- 1min
    bar over Burpee- 1min
    Run- 1min
    Farmer's Walk- 1min
    Rest- 1min

  • Freestyle Fran Workout

    45 reps of each for time:
    - 95-lb. thrusters
    - Pull-ups

    Partition as needed to complete 45 reps of each exercise as quickly as possible.

  • Endurance - tabata Workout

    “Tabata something else goes endurance”

    8 intervals ring rows
    8 intervals DU
    8 intervals push ups
    8 intervals box jumps
    8 intervals sit ups
    8 intervals DU
    8 intervals squat
    8 intervals burpees

    1 min rest between movements.

  • Onramp WOD 3 Workout

    Death by Burpee
    One rep on the first minute, two reps on the second minute, three reps on the third minute and so on... Until you are not able to perform needed number of repetitions.

  • METCON Workout

    4 sets:
    10 Hang Power Clean (115/75lbs)
    18 Supine Ring Rows
    20 DB Walking Lunges
    - 90 sec rest/rounds-