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

  • 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)

  • 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

  • Basic Workout

    EMOM 48

    1. Erg
    2. 10 Wrist curls behind back (barbell only) + 10 perfect kip swing
    3. Burbee over barbell
    4. Skill of your choise
    5. 10-15 V-UP
    6. Rest

    Focus on quality and find good ways to breath in the movement.

  • Strict ring dips & pull ups Workout

    5 rounds for max reps

  • Squat Snatch + OHS Workout

    Kompleksi mielen mukaan

  • LTHR WOD 2 Workout

    3 MIN AMRAP
    20(FEMALE)/25(MALE) CALORIES ROW
    MAX TOES TO BAR

    1 MIN REST

    3 MIN AMRAP
    20(FEMALE)/25(MALE) CALORIES ROW
    MAX BOX JUMP OVER

    1 MIN REST

    3 MIN AMRAP
    20(FEMALE)/25(MALE) CALORIES ROW
    MAX BENCH PRESS

    Box 60cm
    Sport male

    Bench press
    Sport male 50kg

  • Nanorosso 28.10.2020 Workout

    For time
    800m run
    42 v up
    21 thrusters 42.5kg
    9 ring mu
    600m run
    30 v up
    15 thrusters 42.5kg
    6 ring mu
    400m run
    18 v up
    9 thrusters 42.5kg
    3 ring mu

  • FSQ, TTB, PP, PU Workout

    Front Squat x 20
    Toe to Bar x 15
    Push Press x 10
    Pull-up x 5

    3 rounds for time
    50 kg barbell

  • 3.11.2020 WOD Workout

    Power Clean + Front Squat
    7 x (1+3)
    In seven sets find your maximum weight complex.
    SO 2:30

  • Long interval Workout

    3+ Hours Before or After CFE Strength & Conditioning WOD

    Choose ONE of the following sports:
    Swim Repeat 1000m, Recover 3:00, until form/pace deteriorates
    Bike Repeat 5k, Recover 3:00, until form/pace deteriorates
    Run Repeat 1M, Recover 3:00, until form/pace deteriorates
    Row Repeat 1600m, Recover 3:00, until form/pace deteriorates