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

  • CFSC 21May11 - Saturday WOD Workout

    Level 1 - 3 rounds
    Level 2 - 2 rounds
    Level 3 - 1 round

    Total distance of the entire 'course' was roughly 350 -400 meters.
    Course consisted of workout points.

    11 pull-ups
    11 abmat situps
    11 box jumps
    5 tire flip jumps (flip the tire, then jump in it and out the other side = 1)
    22 toe touches (11 each foot)
    Shuffle running (is that what it was called? running sideways like a basketball drill)
    Run up to the corner, jump down 2 4ft retaining wall sections
    then run up semi-steep hill
    run back into parking lot
    11 slam balls @ 20lbs
    Over, under, over, under, over rope
    11 over and backs (over and back = 1)
    11 medicine ball clean @ 20lbs
    50 ft overhead @45lbs walking lunge
    11 burpees with a 45lb plate.

    All that = 1 round.

    I did L1, 3 rounds, total time was 34:24

  • Skills & mobility Workout

    Total 105min
    A.
    Mobility WOD 60min

    B.
    500m row, 150 DU
    Skillwork for 40min
    1. BMU practice for 25min
    2. C2B practice for 5min
    3. KPU practice for 10min ~30 reps

  • Yoga (The Mat Yoga Studio) Workout

    "Open Flow" w/Gabriela

  • Fran Workout

    21-15-9
    BB Thrusters 42 kg / 95 lb
    Pull-ups

  • J&N Workout

    4 rounds, max reps.
    Dipit
    Leuat
    Rengaspunnerrus

  • C&J + KB snatch Workout

    30, 20, 10
    Clean & Jerk @ 30kg (40/30)
    Kettlebell snatch (Right arm) @ 16kg (24/16)
    Kettlebell snatch (Left arm)

    Rest 5 mins

    200 push press @ 20kg (20/15)

  • NUTTS Workout

    For Time

    10 HSPU (1/4 rr)
    15 Deadlifts 85kg (60kg)
    25 box jumps 24" (20")
    50 Pullups (purple band)
    100 wall ball 6kg (4.5kg)
    200 DU
    run 400m with plate 15kg (10kg)

  • Row, push-ups Workout

    5 rounds for time of:

    row 500 meters
    15 push-ups

  • CFSC 21May11 - Saturday WOD Workout

    Level 1 - 3 rounds
    Level 2 - 2 rounds
    Level 3 - 1 round

    Total distance of the entire 'course' was roughly 350 -400 meters.
    Course consisted of workout points.

    11 pull-ups
    11 abmat situps
    11 box jumps
    5 tire flip jumps (flip the tire, then jump in it and out the other side = 1)
    22 toe touches (11 each foot)
    Shuffle running (is that what it was called? running sideways like a basketball drill)
    Run up to the corner, jump down 2 4ft retaining wall sections
    then run up semi-steep hill
    run back into parking lot
    11 slam balls @ 20lbs
    Over, under, over, under, over rope
    11 over and backs (over and back = 1)
    11 medicine ball clean @14lbs
    50 ft overhead @25lbs walking lunge
    11 burpees with a 25lb plate.

  • Olympics Strength

    Total 105min
    A.
    500m row, 3 rounds: 5 C2B, 10 KBS 16kg, 15 AMSU
    B.
    1. Ylöstyöntö nousu 5 kg alle alkupainon, vauhtipunnerrus + ylöstyöntö
    1+3x25kg 1+3x25kg 1+3x30kg 1+3x30kg 1+2x35kg 1+2x40kg
    Työntö 2x40kg 45kg kk
    2. Kyykky 50%3, 60%3 70% 3 80% x 5
    3. Shoulder press
    C.
    Selän kuntoutusliikkeet ja vatsalihasliikkeet, alaselkä + alavatsa
    100 vatsaa + 100 selkää