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

  • 3RFT Workout

    15 Thrusters 30/20 kg
    400m run

  • Romanian Deadlift 4 x 15 Strength

    4 x 15 rep AHAFA

  • HS Walk and conditioning for quality Workout

    Deload week. It is time to give some rest to your body and mind. Volyme is cut down, intensity is lower and we dont lif heavy weights.

    HS- walk skill for 20-30min:

    Walk straight
    Walk 5m stop for free handstand and then 5 m walk
    Obstacle in the middle

    15 min for QUALITY:

    2 strict rMU
    4 strict HSPU
    12 pistol squat ( 6/6)
    50 DU

    Scale sMu: 1 rep or strict C2b 2-6 reps or strict pull-up
    Scale sHSPU 1-3 reps or seated dumbell press

  • CFH Summer gains 4 Workout

    4 rounds of
    10 one leg dl with barbell
    10 heels to butt (ball/sliders)
    8/8 box step (slowly down - up fast)
    30-60sec wall sit
    3 min rest between rounds

    Core
    3 rounds of
    10 one legged v ups
    10 hip lifts
    10 tuck ups
    10 heel lifts

  • Skill Workout

    Ring muscle up practice
    Walking lunges 4x15m

  • 3.7. Wednesday Workout

    Handstand and HSPU technique

    30s ON 30s OFF 20min:
    1. KB-Swing
    2. Air Squat
    3. HSPU
    4. Burbee
    5. TTB

  • 1776 Work Out Workout

    4 rounds for time
    17 walking lunges with bumper plate held overhead (25lb
    7 ring dips
    6 thrusters (65 lbs)

  • 2.7.2019 Workout

    For time:

    100 Du´s
    30 TTB
    100 Du´s
    20 C2B
    100 Du´s
    10 Bar MU

  • LUNEDÌ Workout

    WL
    Hang Squat Snatch (0:03 eccentric in Hang)
    - 4 reps
    - 4 reps
    - Heavy 4 reps
    - 95% Heavy 4-4 reps

    Scaldati progressivamente e poi in 3 sets sali sino a una quadrupla pesante ma ben gestibile con cui senti di avere un altra rep di margine. Poi con il 95% di quel carico fai altri 2 sets.
    Dal BB sulle anche fai 0:03 di eccentrica sino alla Hang un dito sopra ginocchio poi esplosivamente fai lo Snatch.
    Fai così ad ogni rep

    GYM
    - Strict Ring Muscle Ups
    o Strict Ring Pull Ups in False-grip
    o Strict C2B Pull Ups o Strict Pull Ups near failure max reps (2 reps buffer)
    - 5 Sets a quasi max reps
    (meno 2 reps di buffer)
    1:00-2:00 rest each sets

    ENDURANCE
    - ROW
    - 1 X 1000 m @ > 90% MHR
    1:1 rest
    - 3 X 500 m @ > 90% MHR
    (prova a tenere lo stesso 500/split dei 1000 m) 1:1 rest each interval

  • Sugar Daddy Workout

    21-15-9 Dead Lifts, 225/155
    400m Run after each round