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

  • Su 4.1. Workout

    Juoksua 10x 2min reippaasti ja 2min rauhallisesti.

    Huono keli, mutta sen verran lunta jään päällä että uskalsi mennä.

  • 2-16-11 CFSC Wednesday WOD Workout

    Clean and Jerk

    1-1-1-1-1-1-1

    Rest between 1-5 minutes between lifts. Increase rest time, as load increases. For optimal results, finding your 1 rep max should take 7 attempts or less. Increase weight until you cannot perform the lift.

    Almost had 190 up, but was having trouble with racking technique. I need to practice my form.

  • Jerk 1 RM Strength

    Jerk 1 RM

  • 400 m burpee (hyppy eteenpäin) Workout

    Aikaa vastaan:

    400 m burpee (hyppy eteenpäin)

  • Total workouts of the week Workout

    Rest day, total workouts of the week 13 h, x 7

    Strength & Conditioning:
    Metcon x 2
    Aer x 2, 105 min
    BB x 2
    Squat 860 kg

    Gymnatics:
    MU - 60
    BMU -
    Bfly - 100
    BCTB - 25
    HSW - 32 m

    Recovery:
    Sleep 3/7
    Avg. 7 h 40 min
    Avg. 22:35
    Avg. EA 39 kcal/FFM

  • 25052013 Workout

    Warm-up : 4x (15 air squat; 15'' hold squat position, 15 mountain climb, 15 swing, 15 pushup)

    EMOM x 12 min : 5 Hpcl (dunbbell) 5 burpees
    TABATA (dunbbells) : Thrusters , sit-up, snatch , clean&jerk

  • 27052013 Workout

    WARM UP: 100m run + 5 burpees x 5 min + 2 x ( 15 squat , 15'' squat hold , 15 mountain climb, 15 swing, 15 pushup)
    WOD:
    30'' SWING + 30'' push-up for 7 min
    30'' pull-up + 30'' skip for 7 min
    30'' Hpcl&Jerk + 30'' situp for 7 min

  • Overhead Squat, C2B Pull-ups Workout

    21-15-9 rep rounds for time of:

    Overhead Squat, 135 lbs / 95 lbs
    Pull-ups, chest to bar

  • 11-18-11 Wod Workout

    Perform 2 min. of each exercise for max reps

    No rest between each exercise
    Score is total reps

    sumo deadlift high pull 65# 26
    double unders 100
    wallball 20# 22

    double unders 100
    box jumps 24" 20
    double unders 96
    pushups 26
    double unders 94
    front squats 65# 16
    double unders 96

    No Rx'ing here. 50# on bar.

  • 22.03.2025 (deload) Workout

    Gymnastic Work

    A) Practice 1 skill for 15min
    *for example: hsw, bmu, rmu, hsw, hspu

    B) EMOM 12:

    1) 45s Erg
    2) 1 Set of Skill Movement (hspu, c2b, pull up, bmu..)
    3) Rest

    C) EMOM 12 Easy-Moderate Movement

    1) 30-40 DU
    2) 10 Burpee Box Jump Over
    3) Rest

    Ring Holds

    3-4x For Quality:

    • 20-30s Ring Support Hold
    • 20-30s Ring Dip Hold
    • 20-30s Chin Over Rings Hold