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

  • Comp. Class: EMOM Workout

    • TTB practise, then

    EMOM 16min, alternating every 90 '', 4 rounds in total

    5 (Hang) Muscle Cleans for Quality
    TTB (tng, unbroken), max reps (stop at 20)

    Score: total TTB

    Movement videos:

  • Comp. Class: (Hang) Muscle Clean Strength

    • Individual WUP
    • Tryouts and people's wishes
    • (Hang) Muscle Clean, triples
    • TTB practise

    The barbell starts on the ground. Catch with straight legs, NO DIPPING UNDER THE BAR.

    Go for technique, post as 5 x 3

    Muscle clean demo video:

  • CFK Tyler Workout

    18 min AMRAP
    15 box jumps
    12 push press 50/35kg
    9 C2b

  • Rowing Workout

    5x
    9 min on, 3min off
    Go +7/ + 10 s of your 5k pr pace.
    This should be easy aerobic condition.

  • Assault bike intervals Workout

    3x20 minutes.
    1min ON / 1min OFF.
    3 minutes rest btw sets.

  • Fuel East Saturday Count down Workout

    It's started with a Benchmark and only got better from there...

    Saturday count downs

    First:

    Fuel Bench Mark:
    10,9,8...1
    Burpees / thrusters

    Note time.

    2 min break

    Then, as many of the following as possible in any order:

    20,18,16...2
    Jumping pull ups / hollow rocks

    1 min break

    10,9,8...1
    Forearm Torsion control (per side) / TRX row

    1 min break

    20,18,16...2
    Mountain climbers (total) / Band pull aparts

    1 min break

    10,9,8...1
    Ab wheel / side plank dips (per side)

    1 min break

    10,9,8...1
    TRX crossbody Knee tucks / TRX ham curls

  • Unbroken Qualifier 2016 (Advanced Class) Workout

    Complete the following workouts in 26 Min;

    WOD 1: 0-8 Min AMRAP (Score is your Total T2B)
    Max T2B
    Row CAL of T2B

    WOD 2: 8-15 Min

    1RM ( Clean + 2 x STOH)
    Score as total kg
    Rest 15-18 Mins

    WOD 3: 18-26 Mins. 8 Min AMRAP

    20 C2B
    20 KB Swing (24kg/16kg)
    20 Wall Ball (9kg/6kg)
    20 Front Squat (60kg/45kg)
    20 Burpee Box over (60cm/50cm)
    20 Front Squat
    20 Wall Ball
    20 KBS
    20 C2B

    Post scores for each WOD
    Scale as needed

    More info:
    http://www.unbroken.fi/qualifierfin

  • 5 Rounds for Quality and Load Workout

    3 x wall climb
    10 (steps) x walking lunges, front rack, 2 heavy KB/BB/DB
    80m farmers walk

  • 9/19/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    2rds(8)
    10 mclimbers
    8 lunge
    6 rope slam
    4 cal row

    Metcon/*Rx(16)
    tabata 8rds-0:20 work/0:10 rest
    mountain climbers
    rope slams
    lunge
    row

    @21:00-4x8 curls superset w/ 8 dips

    @30:00-
    Finisher
    30 side plank punch through
    30 kneeling crunch
    1 min plank
    2 min samson stretch

  • 8/31/18 Workout

    Start up
    stretch 4 mins

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

    3rds
    10 pass through
    10 hip rot
    10 halo
    5 in and outs

    Metcon/*Rx(20)
    5rds
    30 lunge
    15 cal row/airdyne
    5 hvy curls

    @25:00
    3 giants
    8 db chest press
    8 dips
    8 ghdsu/med ball sit up

    Finisher
    stretch and roll
    sh distraction
    hip distraction