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

  • CFC 8.7.14 Workout

    Posted on August 7, 2014

    8.7.14 Thursday
    Event Date: August 7, 2014

    Warm Up

    10 PT

    10 GM

    25m Band Walk around ankles

    25m Band Walk around thighs

    1min shoulder distract L/R

    1min banded bully L/R

    1min cobra stretch for abs

    1min single leg flex L/R

    1min quad stretch L/R

    Strength

    10 EMOM

    1 Rope Climb

    12 HRPUs

    WOD

    5 RFT

    8 Push Press 155/105#

    12 KBSnatches 6L/6R 54/35#

    20 Walking Lunges

    400m Run

  • 8/7/14 Workout

    1-2-3-4-5
    Squat Clean Thrusters 165# (135)
    Burpee over the box jump 24"
    Muscle ups (3 pull ups/2 ring dips)

  • (300 reps)(wearing a 20 lb weighted vest) for time: 60 pullups, 70 pushups, 80 situps, 90 squats Workout

    Do the following for time (while wearing a 20 lb vest)
    60 pullups
    70 pushups
    80 situps
    90 air squats
    (total of 300 reps)

  • 5 sets: 7 Front squat and 13 Back Squat Workout

    Rest as needed...

  • Ninjat 14-16v Voima Strength

    Maastaveto 5 RM

  • CFC 8.8.14 Workout

    Event Date: August 8, 2014

    Warm Up

    10 PT

    10 GM

    1min single leg flex L/R

    1min quad stretch L/R

    1min calf stretch L/R

    Rich Beem & Montana Run and Back

    WOD

    21-15-9

    HSPU

    PullUps

    Front Squats 135/95#

    Cash Out

    100 Double Unders

    50 Hollow Bodies

  • Ti 29.7. Workout

    Kevyempi viikko

    A1) OTM 10
    3xsquat snatch 15-30kg

    3x15kg/3x20kg/2x25kg/1x27,5kg/1x30kg

    A2) OTM 10
    1xclean+2xsplit jerk 30-45kg

    2x30kg/2x35kg/2x40kg/2x42,5kg/2x45kg

    Tuntui jotenkin ihmeen raskailta.

    B) Back squat 10x2, 50-60%, palautus 1min

    Kaikki tehty 55kg, nääkin painoi pelottavan paljon.

  • Ke 30.7. Workout

    A) Tankojumppa 20kg

    B) Soutu, 1min reipasta ja 1min rentoa 20min ajan

    Metrejä kertyi 4460, reippaissa vauhti oli 1:57-2:05 ja rennossa 2:20-2:30.

  • To 31.7. Workout

    A1) Tempaus 1 nopea aalto

    20/25/30/35f/32,5f

    Meni aivan päin persettä. Mieli maassa ja olisi ollut fiksumpaa jäädä vaan kotiin kuin tehdä aivan puolivaloilla.

    A2) Työntö 1 nopea aalto

    35/40/45/50/55/60

    Mikään näistä ei ollut hyvä, tuo 60 oli ihan hirveä väkisin punnerrus.

  • Pe 1.8. Workout

    Jätin kaikki treenit väliin kun oli vaan siipi maassa.