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

  • CFLBG 02.02.2012 Workout

    warm up: 2 rounds
    400m run
    10 hand release push ups
    10 push press 45#

    Strength:
    Shoulder press
    95#x5, 105#x5, 100#x5, 100#x5, 100#x5

    Metcon: Fran's balls
    21-15-9
    Wall ball 20#
    Pull ups

    3:30

  • 1RM hang power snatch Strength

    Find your 1RM in hang power snatch

  • 22.03.2016 - WOD Workout

    5 Rounds

    1 Lunge + 1 Lunge + 1 Push Press (50/35)
    20 Toes to Bar

    Time Cap 15'

  • Clean, 20 min, @2min Strength

    Clean, every 2 min, 20 min
    75-80% x 2
    80-85% x 2
    85-90% x 2
    90-95% x 2
    95+% x 2

  • SINGLE-ARM DUMBBELL BENCH PRESS / GOBLET LATERAL LUNGE SUPERSET* Workout

    Tuesday 8th May:

    SINGLE-ARM DUMBBELL BENCH PRESS / GOBLET LATERAL LUNGE SUPERSET*

    A1) Single-Arm Dumbbell Bench Press:
    4 x 12-15

    A2) Goblet Lateral Lunge (not alternating):
    4 x 12-15

    Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements. Prioritize range of motion and stability over load on the Lateral Lunges. Good range of motion would have the femur of the “lunging” leg hit below parallel depth while maintaining a neutral spine. The foot of the opposite leg can stay flat or rotate up onto the heel, whichever feels more comfortable.

    *Warm up and then perform a set of Bench Presses, followed by a set of Lateral Lunges. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

    Post loads to comments.
    Exposure 5 of 8

    21 Minutes Not for Rounds:
    5 x Box length OH Lunges
    300m Jog
    4-8 Strict Chest-to-Bar Chin-Ups

    Post work to comments.

  • 2 Snatches at 75% EMOMx9 Strength

    EMOMx9: 2 Snatches at 75%

  • 5 rds pushups/squats Workout

    5 rds
    20 pushups
    20 squats
    12:43

  • 10 min EMOM: Snatch / C&J + Burpees Workout

    10 min alternating EMOM:
    ­Even min:
    • 6 Snatch 95/65#
    • Max Burpees
    Odd min:
    • 6 Clean & Jerk 95/65#
    • Max Burpees
    Within the first minute, perform 6 snatches (any way), then max burpees. Within the second minute, perform 6 clean & jerks (any way), then max burpees. Repeat alternating pattern for 10 min. Score is total number of burpees. Goal: 60.

  • 3 x mini AMRAP Workout

    3 x mini AMRAP

    3 min
    1 x L-sit köysikiipeily
    5 m käsilläkävely
    loppuaika maksimimäärä burpeita

    2 min lepo

    3 min
    1 x L-sit köysikiipeily
    5 m käsilläkävely
    loppuaika maksimimäärä varpaat tankoon

    2 min lepo

    3 min
    1 x L-sit köysikiipeily
    5 m käsilläkävely
    loppuaika maksimimäärä leuanvetoja

  • Telinevoimistelukurssi Workout

    90 min

    Telinevoimistelukurssi, 9. kerta
    Alkulämmittely
    Permantoakrobatia
    Dynaaminen liikkuvuus
    Voima:
    köysikiipeily ilman jalkoja x 2
    jalkojen nostot puolapuilla x 8
    selät hevosella x 15
    nokkaprässi x 3
    Käsinseisonta parin kanssa 2 x 30 sek
    Takaperin flikki harjoitteita
    Tiukka MU valjaissa x 3