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 14/11 2016 Workout

    A: Styrka/Färdighet
    Snatch 8x1 @ 90%
    Push press 6x1 @90 %
    B: WOD
    Back squat 6x1 @ 90 %/back squat 5-5-5-5-5
    +
    12 min emom:(4 sets):
    1:Weighted Pull-Ups x 1-2 reps
    2:30 Seconds of Strict Pull-Ups for Max Reps
    3: 20 Walking Lunges with Overhead Plate Carry 20/10kg

  • CFC CLASS 021116 Workout

    A. For time:
    5 Clean@80%
    10 Clean@75%
    15 Clean@70%

    B. Back Squat heavy triple
    C. 1x Max Reps@80% of B

    D. EMOM 6
    5-6 C2Rollout

  • Ichiman Workout

    12min AMRAP
    - 10 x DL bodyweight
    - 20 x swing 16/12kg
    - 30 x airsquat
    3mins rest
    12min AMRAP
    - 5 x OHS 40/30kg
    - 6 x burpees over bar
    - 3 x pull up
    3mins rest
    12min AMRAP
    - 15 x DL bodyweight
    - 30 x swing 16/12kg
    - 45 x airsquat

  • Aerobic Condition 48 min Workout

    Aerobic Condition 48 min:
    4 min Row/DU/Run/Jumping Jacks
    4 min AMRAP 1: 20m walking lunges, 15 kb swing
    4 min Row/DU/Run/Jumping Jacks
    4 min AMRAP 2: 10 wall ball, 15 sit-ups
    4 min Row/DU/Run/Jumping Jacks
    4 min AMRAP 1
    4 min Row/DU/Run/Jumping Jacks
    4 min AMRAP 2 ....

  • Endurance Workout

    For 8 minutes (4 sets):
    1500/1200 m row or ski or run for 6 minutes
    max wall balls (sets 1. & 3), double unders (sets 2 & 4.)

    3 min rest between sets.

  • CFC CLASS 191016 Strength

    A. Back Squat heavy triple
    2mins rest
    3reps@90%of A
    1min rest
    10reps@70% of A
    2mins rest
    3reps@85% of A
    1min rest
    15reps@60% of A
    2mins rest
    3reps@80% of A
    1min rest
    20reps@50% of A

    B. Partner wod - I go, you go style:
    3 rounds:
    15 Squat box jump@60/50cm

    Then

    3 rounds of:

    15 Box Jump@60/50cm

    Then

    3rounds:
    10/10 Single leg Box Jump@50/40cm

  • CFC CLASS 181016 Strength

    A. Power Snatch+Hang Power Snatch+TNG Squat Snatch+Hang Squat Snatch daily max in this complex

    B. 5-4-3-2-1 reps for time:
    Power Snatch*
    Bar MU
    Hang Power Snatch*
    Strict HSPU
    Squat Snatch*
    Ring MU
    Hang Squat Snatch*
    Kip HSPU

    *50% of daily max of the complex

  • 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