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

  • Thursday 22nd November Workout

    Skill: T2B

    Wod: 100 wall ball@9/6*
    Start with 5 burpees and every minute perform 5 burpees untill you reach 100 wall ball

    Wod: sprint Wod! Aim to accumulate 100 reps as fast as possible.

  • Thursday 29th November Workout

    Skill: HSPU

    Wod: Emom 4rds (16 mins)
    1: 5 RMU
    2: 10 SDHP@50/35
    3: 10 Pistols
    4: 10 Hang sq clean@50/35

    Skill: a chance to follow some new progressions.

    Wod: try to keep reps and intensity high

  • Tuesday 4th November Workout

    Strength: pull ups-
    5 mins to find a max set of unbroken strict pull ups
    Or max effort isometric hold
    make you sure you write this down as this will form your pull up programme

    Wod:
    3 min Me cal bike
    1 mi rest
    3 min Me T2B
    1 min rest
    3 min Me cal row
    1 min rest
    3 min Me HSPU
    1 min rest
    3 min Me cal ski
    1 min rest
    3 min Me BBJO@24/20”
    1 min rest

    Wod: these are ME rounds go hard and fast , give it everything you can. Use the 1 minute to record score and take on water.

  • Friday 7th December Workout

    Skill/Stength: 10 mins technique and build upto a heavy Thruster

    Wod: “Jackie” For Time
    1k Row
    50 Thrusters@20/15
    30 pull ups

    Wod: all out sprint! Go hard and fast on the rower and aim to go unbroken on thrusters , try to get pull ups done in two sets. Scale if this is not possible.

  • Monday 14th January Workout

    Strength: 20 mins back squat
    0-2 10@50%
    2-4 8@60%
    4-6 6@70%
    6-8 4@80%
    8-10 2@90%
    Then 10 mins to build to a heavy single

    Wod: 3 RFT
    400m run
    10 STOH@70/50

    Strength: a chance to warm up properly into a 1rm , progressively build the weight as reps decrease.

    Wod: move fast on the run but not sprint pace and aim to go unbroken on the STOH, challenge yourself with the weight.

  • Thursday 24th January Workout

    Strength:
    1A: pull up programme
    1B: Ring dips 3x50%
    1C: Rope climb Emom

    Wod: “ Bradley” 30 min TC
    10 rounds for time of:
    Sprint 100 meters
    10 Pull-ups
    Sprint 100 meters
    10 Burpees
    Rest 30 seconds

    Wod: go hard and fast , sprint the 100m and aim to go unbroken , scale to keep in line with this.

  • Thursday 21st March Workout

    Skill: HSW

    Wod: 3RFT
    800m run
    20 pull ups
    30 Air squats

    Wod: again work on holding that uncomfortable pace of around 80-90% of your max. Pace the run and move well on gymnastics

  • EMOM // Ropeclimbs and squats Workout

    20 min EMOM

    Odd: 2 Ropeclimbs(1lgls +1 ordnry)
    Even: 3 Front squats

    Build up to a Good weight before starting the workout

  • 18.8.2022 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • CFCH Summer Party Workout Workout

    Welcome to the workout!

    13:00 start.
    Finished before 15:00.

    Register in Pike.

    Workout details announced in the gym!