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

  • team of 3 bike, pc Workout

    Teams of 3:
    AMRAP 25:
    100 Cal Bike
    50 Power Cleans (135/95#)
    100 Cal Bike
    50 Power Cleans (155/105#)
    100 Cal Bike
    50 Power Cleans (185/135#)
    100 Cal Bike
    Max Power Cleans (205/145#)

  • CFC CLASS 081016 Workout

    A. 3 Rounds of
    7 Deadlift @140/100
    7 MU's

    then

    3 Rounds of
    21 Wall Ball
    21 T2KB

    then

    50m Heavy Farmer Walk
    28 Burpees over the KB
    50m Heavy Farmer Walk
    3 MU's

  • smolov squat Strength

    day 8, 6x6@80%

  • Wallball intervalleja Workout

    Vaihtelevia wallball intervalleja. Tarkempi kuvaus kommenteissa.

  • Fittest in Cape Town 2018 online qualifier WOD 1 Workout

    15 amrap

    50 cal row
    10 burpee over rower
    40 wall ball 20/14
    10 burpee over rower
    30 deadlift 135/95
    10 burpee over rower
    20 hspu
    10 burpee over rower
    10 thrusters
    10 burpee over rower

    More specific details visit https://fittestincapetown.com

  • Prestation Tisdag 4/4 2017 Workout

    Power clean 5x3, +1-2,5kg förra veckan
    Strict pull ups 3xMax
    +
    5 rounds:
    1min on/1min off
    30 RKB swing 32/24kg
    1000m straffrodd om ni misslyckas

  • Bike Paces 2.0 // Finisher Workout

    10 minutes in the following pattern

    • 30 sec @350-400 watts
    • 10 sec @450-500 watts
    • 10 sec @550-600 watts
    • 10 sec @700-800 watts
    • 30 sec @300 watts
    • 30 sec rest

    Straight into 10 minutes following the following pattern

    • 30 sec @300-400 watts
    • 30 sec @500-600 watts
    • 30 sec @250 watts
    • 30 sec rest

    Score is your total amount of calories

  • SATURDAY EAST Workout

    20s ON : 8s OFF
    1) jumping jacks (X2)
    2) Loaded Beast Into Knee Elbow Reach (x2)
    3) Up down Plank (x2)
    4) Burpees (x2)
    5) Sumo SQ jump with heel clicks (x2)
    6mins

    LONG FORM TEMPLATE - all solo
    ** You will need : 1 25 - 45lbs plate, mat **
    10 - Plate Burpees (start : low SQ, grab plate, deck SQ, jump & OV, plate down (WATCH FINGERSSS!!!) PU, Frog jump back to start)

    20 - Plate elevated Strict PU
    30 - mixed stance Plate standing press (15/)
    40/ - mountain climbers
    50 - Plate SUMO SQ & OV press
    60 - plate held rev lunges (30/)
    70 - Plate holding CC SQ jumps
    80 - Plate OV ab mat sit ups

    90 - switch kicks (45/)
    100 - flutters (50/)
    ** if done early .12 RUN // 200m Row // 150m Ski***
    12min cap

    CIRCUIT TEMPLATE
    4 stations, 3 ppl at each station, you move with your group

    CIRCUIT 1 (HINGE & HOR PRESS)
    A) Jumping Box lunges
    B) Wall Balls
    C) CTB pull ups (45lbs stacks)
    D) TRX Ham Runners / See Saw (2 switches allotted each round : NO REST THROUGH FULL CIRCUIT

    ROUND 1 : 20s ON : 8s OFF 2 X at each station (4mins)
    1:30 REST
    ROUND 2 : 25s ON : 10s OFF 4 X at each station (10mins)
    2:30 REST
    ROUND 3 : 30s ON : 12s OFF 6 X at each station (17min)

    ** Trainer discretion for inclusion : bonus Ab ROUND **
    A) Foot Elevated Criss Cross Mountain Climbers (using Boxes)
    B) Ab mat Rack Med Ball throws (using up right wall ball racks)
    C) OV rack Hold Candle Sticks (using up right PU racks)
    D) TRX plank arm Mountain climbers (using TRX station)

  • 3/31/2017 Workout

    12 min EMOM
    min 1 - 1 Push Jerk
    min 2 - 1 Split Jerk

  • 3/31/2017 Workout

    5 RFT
    10 Push Ups
    10 T2B
    10 Squat Jumps