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

  • CFC 7.24.14 Workout

    Posted on July 24, 2014

    7.24.14 Thursday
    Event Date: July 24, 2014

    Warm Up

    200m Run

    10 PT

    10 GM

    25m Band Walk

    10 Wall Squats

    Strength

    “Power Clean”

    5x40%

    5x50%

    5x60%

    WOD

    5-4-3-2-1 8min. CAP

    Power Cleans 115/75# (unbroken)

    Burpees over the Bar (AFAP)

    REST 3MINS

    THEN

    10-8-6-4-2

    Wall Ball Shots 20/14# (10/9’)

    C2B

    Competitors OlympicWeightLifting

    Power Snatch

    Work up to 75% of 1RM

    then 2x2 drop sets

    @15kg down if your 75% is over 100kg

    @10kg down if your 75% is below 100kg

    PC+PJ

    Work to a Max

    then 2x2 drop sets

    @15kg down if your max is over 120kg

    @10kg down if you max is below 100kg

  • Tiistain BJJ Workout

    Tuomas veti:
    Kilpparista selänottoa
    6x3 min tehtäväpainia kilpparista
    2x8 min normi sparria

  • Lajivoima Workout

    7x3 min:
    7 toistoa:
    Thruster 50 kg
    Pull ups +10 kg lisäpaino

  • CFC 7.22.14 Workout

    Posted on July 21, 2014

    7.22.14 Tuesday
    Event Date: July 22, 2014

    Warm Up

    15 PT

    15 GM

    1min O.H. Shoulder Distract L/R

    1min Banded Bully L/R

    15 SitUps

    15 Supermans

    Strength

    For Time with Good Quality Reps

    20 Wall Walks (for time)

    +

    10 RC (for time)

    WOD

    5 Rounds for time

    8 DL 275/185#

    12 T2B (Good Quality Reps)

    Competitors OLY Lifts

    Snatch (High Blocks)

    4x1 @85% of 1RM

    Linear Progression: Target 5kg^

    Clean

    5x1 @80% of 1 RM

    Linear Progression: Target 5kg^

    Front Squat

    4x3 @85% of 3 RM

    Linear Progression: Target 10kg^

  • CFC 7.21.14 Workout

    Posted on July 20, 2014

    7.21.14 Monday
    Event Date: July 21, 2014

    Warm Up

    200m Run

    10 PT

    10 GM

    Burgener WU (pvc)

    DyNamic WarmUp

    -Knee Pulls

    -Quad Pulls

    -Lateral Lunge

    -Toe Pulls

    -Scissors Kicks

    Strength

    DELOAD WEEK

    Using 1RM

    “Power Snatch”

    5x40%

    5x50%

    5x60%

    WOD

    Cash In 1000m RUN

    Then

    21-15-9

    Snatches (squat) 135/95#

    Box Jump step down 30/24”

    Cash Out 50 Hollow Bodies

  • 190714 Team WOD Workout

    Each member of 3 person team to complete 2 rounds each of:

    15 thruster @42.5
    15 C2B pull-ups

    15 power snatch @42.5
    15 T2B

    5 Bar Muscle-up
    10 HSPU
    15 Target burpee

  • 5 rounds of: row 250 m + 10 HSPU, rest approx. 2:30 then repeat Workout

    5 rounds of:
    row 250 m then do 10 HSPU for time.
    Try to keep all 5 rounds as close to the same pace. Go full out on the row
    Take 2:30 rest between each round.

  • One leg squat 5x1 Strength

    Find your max one leg squat with weights, use kettlebells etc

  • BJJ basics Workout

    Pedro veti butterfly guardista pari sweeppia ja kontrollointia. Lopuksi 4x5min sparrit

  • Antin patesreeni Henkalle Workout

    3 kierrosta:
    20 thrusteria 30 kg
    20 deadlift 60 kg
    15 pull ups
    10 ghd sit ups