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

  • Hill Repeats Workout

    Two 3/4 – 1 mile hill repeats, holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat

    Used a distance of .75 miles on treadmill at 7.0 incline:
    1) 6:55 (9:13 pace)
    2) 7:58 (started at 9:13 pace, but couldn't hold it. Wound up having to walk twice during this interval, but picked up the pace after each walk)

    Still my least favorite CFE workout. Fitting to get this as the first one after a 2 week hiatus.

  • Squat Clean, Pull-ups, Lateral jumps Workout

    Three rounds for time:

    30 Squat Clean, 95 lbs / 65 lbs
    30 Pull-ups
    30 Lateral jumps.

  • Team wod x 2 Workout

    1600 mt - 4 x 200 - a testa alternati
    200 box jumps
    150 ball slam
    100 thruster DBS 12 kg
    50 burpee pull ups
    800 mt - 4 x 100 - a testa alternati

  • V-Day WOD Workout

    WOD:
    -3 rounds for time:
    -15 Clapping push ups
    -30 Double Unders

    Post WOD:
    As Quickly As Possible:
    -15 Knees to Elbow
    -30 Sit ups
    -15 Knees to Elbow

  • Gymnastics + squats Strength

    120 min

    1.Skill
    A. Ring muscle up practice for 40 min
    Progressions
    6 ring muscle ups

    2.Strength
    A. Back Squat – Build to a 3 RM for the day within a 20-minute window. Rest 3-5 minutes between heavy attempts.
    > only 2 reps @ 90 kg, back pain

    3.Jonin HSPU-ohjelma, week 9 # 2
    A. 3 x 8-12 strict HSPU 2 abmats, rest 1.5 min between sets
    3*12

    B. 4 rounds as supersets, rest 2.5 min between sets
    B1. Strict press w/DBs x 16 reps (8/side), halfway walk 15 m w/DBs OH
    20 15 15 15 lbs
    B2. Weighted C2B, 3+ reps
    3*3*10 kg 4*10 kg

    4.5 min easy AB, TF

  • Ledesma Workout

    Complete as many rounds as possible in 20 minutes of:
    5 Parallette handstand push-ups (4 inch depth)
    10 Toes through rings
    20 pound Medicine ball cleans, 15 reps

    9 Rounds + 5 HSPU

    Lost to the fiance' on Valentine's day by 13 reps....

  • Midsection burner 2 Workout

    For quality, 5 rounds, 1min for each movement:
    * Wall climb
    * Hollow rock hold
    * Grasshopper
    * Strict T2B

  • The Chief Workout

    As many reps possible in 3 minutes of:

    3 Power clean (135#)
    6 Push up
    9 Air squat

    Workout is 5 rounds, 1 minute rest between rounds.

    Finished with 25 cycles + 3 cleans

  • modified linda Workout

    1-2-3-4-5-6-7-8 reps of

    deadlift @ 120kg (1,5 x bw)
    bench press @ 80kg (1xbw)
    squat clean @ 60kg (0,75 x bw)

  • 20 Thrusters 135/95# AFAP for time Workout

    20 thrusters 135/95# AFAP for time