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

  • CF PMK A 240917 ”Johntanasia” Workout

    10 min amrap

    8 strict HSPU
    12 Power Snatch 40 kg
    16 Pistol squat alt.

    6 min rest

    10 min amrap

    1-2-3-4... Power Clean 85kg
    1-2-3-4.... Push Jerk 85kg
    12/9 cal Row/Bike

    6 min rest

    10 min amrap

    150 m run
    12 KB snatch (6+6) 32kg
    1 legless Rope climb

  • Lördag 11/11 2017 Workout

    Team WOD:
    In teams of three, complete five sets for max reps of:
    60 seconds of Wall Ball Shots
    60 seconds of Box Jump-Overs
    60 seconds of Burpees
    Rest 60 seconds

    Teams get one Wall Ball and one Box. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time.

  • Måndag 9/10 Workout

    A: Conditioning
    For time
    500m row
    400m run
    1000m row
    800m run
    500m row
    400m run
    B: Gymnastic endurance
    8min emom:
    TTB
    * Add 1-2 reps from last wednesdays emom

  • 9/11 Memorial WOD Workout

    For time
    2001 meter Row or Run
    11 box jumps 30"/24"
    11 thrusters 125/85#
    11 Burpee CTB Pullups
    11 Power Cleans 185/125#
    11 HSPU
    11 AKBS 32 Red /24 Green KG
    11 T2B
    11 Deadlifts 185/125#
    11 Push Jerks 125/75#
    2001 meter Row or Run

  • Unbroken karsinta 2017 Workout

    35+
    UNBROKEN 2017 karsinta
    LAJI 1
    5 min AMRAP
    Buy in: 100 Double Unders
    Rest of the time: AMRAP Wall Ball
    LAJI 2
    7min Time to Find Max.
    Weight for the Complex:
    SQUAT SNATCH + OVER ‍‍‍HEAD SQUAT
    2min REST
    LAJI 3
    In 4min Time Cap
    3 Rounds
    3 Clean (60kg for men, 40 kg for women)
    15 Chest to Bar Pull Ups
    If completed before 4min, add 4min to do
    3 Rounds
    3 Clean (80kg for men, 55 kg for women)
    12 Chest to Bar Pull Ups
    If completed before 8min, add 4min to do
    3 Rounds
    3 Clean (100kg for men, 70 kg for women)
    9 Chest to Bar Pull Ups

  • Village People Workout

    40+

    “Village People” Part #1
    In a 5:00 Window…
    50/35 Calorie Row Buy-In
    Time remaining, Max Rounds of:
    3 Power Cleans + 3 Front Squats + 3 Push Jerks 52,5/37,5kg
    Rest 5:00
    “Village People” Part #2
    In a 5:00 Window…
    35/25 Calorie Row Buy-In
    Time remaining, Max Rounds of:
    3 Power Cleans + 3 Front Squats + 3 Push Jerks 60/42,5kg
    Rest 5:00
    “Village People” Part #3
    In a 5:00 Window…
    20/15 Calorie Row Buy-In
    Time remaining, Max Rounds of:
    3 Power Cleans + 3 Front Squats + 3 Push Jerks 75/50kg

  • 11.9.2017 40+ Workout

    Pausing Jerk Drive – 5 Sets of 3 Repetitions
    Pausing Split Jerk – 5 Sets of 2 Repetitions

    All repetitions are taken from the rack.

    Set #1 – 2 Repetitions @ 50% of estimated best CJ
    Set #2 – 2 Repetitions @ 54% of estimated best CJ
    Set #3 – 2 Repetitions @ 58% of estimated best CJ
    Set #4 – 2 Repetitions @ 62% of estimated best CJ
    Set #5 – 2 Repetitions @ 66% of estimated best CJ

  • Heather Workout

    "Heather"

    In honour of Heather Heyer who was killed by a white supremacist in Charlottesville on 12/08/2017 during an anti discrimination protest.

    AMRAP 20'

    8 Pull Ups
    12 Alternating Dumbell Snatch
    17 Wall Balls

    Post results as comments.

  • Adv. Class: Unbroken 2017 Qualifier Workout

    Unbroken 2017 Qualifier

    Movement prep, then:

    *

    LAJI 1:
    5 min AMRAP
    Buy in: 100 Double Under
    Rest of the time:
    AMRAP Wall Ball

    *

    LAJI 2:
    7min Time to Find Max.
    Weight for the Complex:
    SQUAT SNATCH + SNATCH BALANCE

    *

    2min REST

    *

    LAJI 3:
    In 4min Time Cap

    3 Rounds
    3 Clean (60kg for men, 40 kg for women)
    15 Chest to Bar Pull Ups

    If completed before 4min, add 4min to do
    3 Rounds
    3 Clean (80kg for men, 55 kg for women)
    12 Chest to Bar Pull Ups

    If completed before 8min, add 4min to do
    3 Rounds
    3 Clean (100kg for men, 70 kg for women)
    9 Chest to Bar‍‍‍ Pull Ups

  • 20.9.2017 Ke Perusryhmä Kyykky/Veto Workout

    Kyykky 5x4x77% (jokaisen sarjan välissä vatsat x20)
    Veto 82,5%x3, 87,5%x2, 3x1x92,5%
    Optiona päälle:
    Askelkyykkyjä ja/tai suorinjaloin mavea kevyesti