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

  • Bench Press Workout

    12 reps x 2 sets @#135
    9 x 1 @#135

    1 x1 @#165
    1 x 1 @#175
    1 x 1 @#185
    1 x 1 @#195 Fail

  • Juoksujumppaa Workout

    12-10-8-6-4 ring push ups
    200m run

  • Snatch Combo Strength

    Every 2 minutes, for 16 minutes (8 sets):
    High Hang Snatch + Hang Snatch + Snatch

    Loading per set:
    *Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
    *Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
    *Sets 5-6 – 80%
    *Sets 7-8 – 85%

  • Fight Gone Bad Workout

    3 rounds:
    Max rep Wall-Ball (m-20, w-15)
    Max rep Sumo Deadlift Highpull (m-75, w-45)
    Max rep Box Jumps (m-24, w-20)
    Max rep Push Press (m-75, w-45)
    Max calorie Row
    1:00 rest
    (Spend 1:00 at each station)

  • Wednesday Workout Workout

    Met-con
    30-25-20-15-10
    Pull-ups
    Push-ups
    Sit-ups
    Tuck Jumps

    Blue Band

    19:something...

  • F.O.D. 20120227 Workout

    Strength:

    F.S. (Front Squad) 5-5-5-3-3-3

    F.O.D:

    3 Rounds of:

    3 min AMRAP

    Combo #1
    Combo #2

    Then....

    12-9-6 Reps for time of:

    Pull ups
    SDHP (single arm)
    Turkish Twist

  • Bench Press Workout

    Bench Press

  • Crosstraining kestävyys - keskiviikko Workout

    LÄMMITTELY
    2min soutu
    2min pyörä
    2min hiihto

    sitten 3 kierrosta
    5+5 tuulimylly
    15 GTOH
    15 ilmakyykky
    10 istumaannousu

    HARJOITUS (Peruskestävyys, 60-70%/HR max, vauhtikestävyys, 70-85%/HR max)

    6x5min, 1min lepo

    1. ergo
    2. AMRAP 10 wall ball, 10 kahvakuulaheilautus (raskas), 10 istumaannousu

    *Harjoituksessa vuorottelevat ergometrilla tehtävä osio, ja AMRAP-osio. AMRAP on tarkoitus mennä reippaalla temmolla ja palautella ergolla.

  • Deadlift/burpees/DU Workout

    5 Rounds for time:
    -5 Deadlifts
    -10 Burpees
    -15 Double Unders

    Did the first round of double unders as 3:1 singles because I was getting defeated by the speed rope (apparently it's faster than I am). But round 2-5 I battled through and did the double unders, mostly one at a time, and now I have approximately 15 million whip marks on my forearms, ankles and the top of my feet. Thank goodness my office is cold b/c I will need to wear sleeves for the rest of the week or else people will start talking. I felt good about the dead lifts and the burpees, but there was almost a tearful fit in the middle of the double unders on round three. But I pulled it together and finished. Freaking double unders.

  • 03-02-2011 CFSC WOD Workout

    OHS 3-3-3

    then
    AMRAP in 12 minutes:
    8 OHS 95lbs
    10 Burpees
    12 knees to elbows

    Completed 4 rounds plus the OHS