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 Santa Clara Workout

    6 KB Russian Swings each arm
    6 KB Snatch each arm
    6 KB Push Press each arm

    AMRAP 3min
    Rest 1min
    5 Rounds

  • Fredag 8. April 2016 cardio Workout

    Rowing 5K
    25min 45 sek
    269 kcal (878 kcal/hour)
    Motstand 3

  • CF 8000 On Ramp Day 5 Workout

    For Time:
    3 rounds
    300 m row
    10 KB Russian Swing 16 kg
    5 T2B
    10 Push Press 20 kg

  • Jakke-6 Workout

    20min AMRAP

    10 pull ups
    10 T2B
    20 box jumps
    100m run

  • Jacked gymnastics + skills Workout

    120 min

    1.Own skill
    A. HSW practice for 15 min
    B. BMU practice for 20 min
    - BMU 1 1 2 2 2 2 2 3 2 = 17 reps

    2.JG personalized programming
    A. Warmup
    2 rounds:
    - 10 scap pull-ups
    - 30s bent arm shoulder extension (180)
    - 10 scap push-ups
    - 30s bent arm shoulder extension (neutral)
    - 30s banded lat stretch on each side

    B. Bent Arm Push / Pull Strength
    2 rounds:
    - 5 unbroken strict weighted chin-ups - 15 15 kg
    - 5 unbroken strict weighted ring dips - 10 10 kg
    - 10 l-sit press to shoulder stand > 3 x 8 headstand compressions tuck, straddle & pike
    - 10 chest to ring pull-ups (explosive pull, 2s negative and 2s pause in dead hang)
    - 10 wall facing strict handstand push-ups with a 3s negative >
    First round: abmat + 15 kg plate under it x 5 reps + 5 box assisted HSPU
    Second round: abmat + 15 kg plate under it x 7 reps + 3 box assisted HSPU
    - 10 single arm ring rows each each (2s pull, 2s negative)
    - 5 x (unbroken 3 bottom of dip swings + 1 swinging dip)

    Unless, it says unbroken you can break up sets into something more manageable if needed but try not to take longer than 30s between sets if you can. Try to keep moving.

    3.Skill
    A. Double under practice: Tabata DU
    Reps: 30, 30, 30, 30, 30, 31, 31, 25

  • Quality training Workout

    2 Rounds for quality
    Top of dip hold – Accumulate 20 to 30 seconds
    Hanging L-sit hold – Accumulate 20 seconds
    Bottom of dip hold – Accumulate 20 to 30 seconds
    GHD back extension – 10 to 15 reps

  • Randy Workout

    75 lbs power snatch, 75 reps

  • Metis Workout

    10-25-10

    Burpees
    Mountain Climbers
    High Jumps

  • SquatClean : Idrus Box Workout

    Streangth:
    2-2-2-1-1 Squat Cleans 60kgs,70,75,80,85

    Note: Failed 1st attempt on 85kgs. Fail both attempts on 90kgs

    Metcon:
    3 rounds
    7 Deadlift 80kgs
    7 Box Jumps 30"

  • 1-30-13 Workout

    5 stair climbs
    10 pull ups (mod. purple band)
    20 GHD sit ups
    10 ring dips (mod. purple band)