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

  • KB Swings, Ring Dips, Pull-ups, KB Snatch, Turkish Get-ups & Double-unders Workout

    15 kettlebell swings (1.5/1.0) - used 16 kg
    12 ring dips - used red band
    9 pull-ups - used red band
    6 kettlebell snatch - used 12 kg
    3 turkish get-ups - used 12 kg then switched to 8 kg
    50 double-unders

    5 rounds

    35 min time cap

    Completed 3 rounds + 42 reps

  • Strength Workout

    5 sets (20 mins)
    6-8 Ring Pull up
    - after each set 30 sec L-sit on box
    - 60 sec rest after each round
    Scaling: neagtive , partner assisted, feet on floor ,

  • Snatch + hang snatch Strength

    10*e90sec

    Snatch + hang snatch

  • Thruster Conditioning Intervals Workout

    Conditioning
    Intervals
    One round every 3 minutes x 5

    15 Thursters 42,5/30kg
    10 Burpees to target

    *Weight should be light so you can focus on the speed

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC STRENGTH

    Ab-Work with a Stick video

    1-2 rounds, go by feel.
    RPE 3-4

  • Partner WOD: Double-Unders, Floor Wipers & Wall Climb Workout

    3 x 5 bench press = completed 95 lbs 1 round due to time constraints

    then…

    Partner WOD:

    AMRAP 10
    1 person:
    30 double-unders
    2 person:
    10 floor wipers @ 60% = used 50 lbs
    1 wall climb

    Completed 7 rounds + 25 double unders

  • Weightlifting + conditioning Strength

    Training weekend, workout 1

    135 min
    Warm up for 20 min

    1.WL
    Snatch waves: 3 x 3+2+1
    - 40 42.5 45 kg
    - 42.5 45 47.5 kg
    - 45 47.5 50 kg

    2.Metcon
    AMRAP10, YGIG:
    10 TTB + 5 PC - 35 kg
    10 BOB + 5 FS - 35 kg
    10 wall ball + 5 PJ - 35 kg
    Reps: 2 rounds + 21 reps

    3.Mobility

  • Rowing intervals + gymnastics + strength Strength

    AM: 50 min
    Warm up for 15 min
    1.Rowing intervals
    A. 4 rounds:
    2 min on/60 s off @ 2:02-2:03/500 m pace
    Rest 2 min
    B. 4 rounds:
    2 min on/60 s off @ 1:58-2:01/500 m pace
    HR 167/187
    Cool down for 10 min

    PM: 140 min
    Warm up for 15 min
    1.HSW
    - 20 m

    2.BCTB
    - BFLY x 20
    - Box 2 x 8
    - BTCB singles x 10
    - KS+BCTB 3 x 5+5
    - BCTB+BFLY 10 x 1+1

    3.Strict HSPU
    A. Strict HSPU 3 x Max effort
    - Abmat + 5 kg plate - 6 5
    - Abmat - 3

    B. Box pike HSPU 3 x Max effort
    - 7 8 6

    C. Depth Push-ups 30 Reps for Quality
    - 3 x 10

    4.Back squat
    4 x 6 @ 70 kg (rpe 8)

    5.Strength
    3 sets:
    10 Weighted GHD Hip extensions - lateral abduction with band
    15 Seated knee extensions - 15 20 20 kg

  • CF Teens 14-16v Voima Strength

    Etukyykky

    2-2-4-4-6-6-4-4-2-2
    72-72-77-77-82-82-87-87-92-92

    • Jos on tehnyt aiemmin ja sai tehtyä läpi voi lisätä painoa edellisiin kertoihin, jos ei mennyt läpi koittaa toistaa ja saada tällä kertaa läpi.

    -Jos ei ole tehnyt sarjaa aiemmin, fiilikset / % mukaan.

  • Muscle & Power, YV1 Strength

    Push press 4 RM, then 3x4 @ 90%