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

  • EMOM9 cluster 1 RM Strength

    Emom 9: Find max of the day cluster

  • The Week Workout

    Monday:
    1 X 20 Back Squats (+5% if last week was completed)
    For Time 10-9-8-7-6-5-4-3-2-1:
    --Hang Cleans (#115/75)
    --T2B

    Tuesday:
    Work Up to a Heavy Jerk
    For Time:
    3 Rds of
    -5 Dead Lifts (#225/185)
    -5 Box Jumps (30"/24")
    (100 DU's)
    3 Rds of
    -5 MU's
    -5 Def HSPU
    ( 90 O/H Walking Lunges with Medicine Ball)

    Wednesday:
    5 X 5 Close Grip Bench Press
    For Time:
    -1k Row
    -30 DB Snatch/ 60 DU's
    -20 DB Snatch/ 40 DU's
    -10 DB Snatch/20 DU's

    Thursday:
    mobility/skill
    6 AM Endurance
    5:30 PM Yoga

    Friday:
    CF Games Open 14.1

  • Commander Workout

    Pre-WOD:
    -5-5-3-3-1 Snatch

    WOD -5 Rounds For Time (15 Minute Cap):
    ---5 Muscle Ups (mod: 5 Chest to Bar Pull Ups)
    -10 Toes To Bar (mod: 10 GHD Sit Ups)
    -15 Double Unders (mod: 30 singles unbroken)
    -20 Wall Ball Shots

    Post:
    800 Meter Run

  • SMFK’s 40th!!! Workout

    For time,
    slamballs30/20
    kettlebells 2/1.5
    wallballs 20/14
    pull-ups
    back extensions
    calorie row
    hollow rocks
    rope climb(1 climb equals 10 reps)
    bar roll outs(like the ab roller)
    lateral box jumps
    double unders (3 jumps equals 1 rep)
    jumping lunges
    knees to elbows kettle bell snatch 1.5/1
    The goal is 400 reps, any combination. Must do each exercise, minimum of 10reps and a max of 40(15 stations and people can start at different stations)

    This was crazy. I mentally broke pretty early.

  • Memorian wod Workout

    31cal row

    31 dumppel presses
    31 Abmat situps
    31 dumppel Bench press
    31 Walking lunges with dumppel
    31 push ups
    31 goplet squats
    31 box step ups with dumppel

  • Nancy Workout

    strength
    5-5-3-3-1-1-1-1 shoulder press
    30kg - 40kg - 50kg - 55kg - 60kg - 65kg - 67.5kg - 70kg(failed)

    workout
    5 rounds for time of:
    400m run
    15 overhead squats (95#)

    slow!

  • Ninjat 14-16v Voima Strength

    Lisäpainorintatankoon 3 x 3

  • Hard routine Workout

    150 min
    1.GS
    A. HSW practice for 15 min
    - 8 m.

    B. Bfly practice for 30 min
    - Skill drills x 7 sets
    - 25 reps

    C. E2MOM16:
    10 - 15 cal erg > 12 cal bike
    TE butterfly pull up > 8 8 8 8 8 8 7 8 = 63 reps

    2.Conditioning
    A. EMOM14:
    1) 3 push jerk @ 50 kg
    2) 3 power clean @ 50 kg

    B. EMOM15:
    1) 8 TTB
    2) 30 DU
    3) 8 BBJO

    3.Strength/accessory
    A. 3 rnds:
    10 bicep curls - 20 lbs
    10 DB scull crushers - 15 lbs

    B. EMOM7: abs

    C. 3 sets:
    10 side lateral raise bent arm - 10 lbs
    7+7+7 bicep curl w/barbell 10 kg

    D. 3 sets:
    12/s. leg raise w/1 s. pause at top
    12 side lateral raise straight arm - 2.5 kg

  • Rest day Workout

    Rest day, total workouts of the week 15 hours, x 7
    Metcon: ke, la
    Aer: ti, to, pe - 2 h 35 min
    Squat: -
    BB: ke, la

    Gymnastics:
    Pull up - 10
    CTB -
    TTB - 65
    HSPU - 65

    MU - ma, ti, pe - 33
    BMU -
    Bfly - ma, ke, pe, la - 230
    Bfly CTB - ke, pe
    HSW - ke, pe, la - 15 m.

    Sleep 5/7
    Avg. 22:20
    Avg. 8 h 00 min
    Avg. EA 39 kcal/FFM

  • Modattu Lola Workout

    5 rounds

    30 DU
    20 T2B
    10 HSPU