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

  • 18.12.2013 Workout

    AMRAP 20 Min.
    20 Clean 40/26 Kg
    20 Frontsquat 40/26 Kg
    20 Push Press 40/26 kg
    20 KB Swing
    5 Pull-ups

  • 5 ROUND FOR TIME: Workout

    5 ROUND FOR TIME:
    12 P.JERK #50/30KG
    12 RING DIP
    12 T2B
    24 D.U.

  • Kotitreeni WOD Workout

    WOD
    4rds
    1min. air squat
    30s rest
    1min. box step up
    30s rest
    1min. tuck crunch/sit up
    30s rest
    1min. DU/SU/jump over line
    30s rest

  • Nasty Jackie Workout

    1000m Row
    50 Thrusters 20kg
    800m Run
    30 Pull-ups
    800m Run
    30 Pull-ups
    800m Run
    50 Thrusters 20kg
    1000m Row

  • DB thrusters and DUs Workout

    Complete as many rounds as possible in 15 minutes of:

  • WARM UP // Assault bike and a circuit, mainly arms and shoulders Workout

    For 15 minutes

    Bike 1500m @80% - 85%

    Then for the rest of the 15 minutes, repeat:

    • Hang from pullup bar 30 seconds
    • 10 Inch worms (Slow and controlled)
    • 10 Pull aparts w. small rubber band (Slow and controlled)
    • 10 Pull aparts w. small rubber band over head (Slow and controlled)
    • 10 Pull aparts w. small rubber band behind back (Slow and controlled)
    • 10 m bear crawl

  • July 13, 2011 Workout

    7 Rounds
    3 Power Cleans (205#)
    4 Parallette HSPU

    Post WOD
    2 x 1 min weighted plank (45#)

  • Deadlift. Strength

    Deadlift 3x8-12.

  • CFC 7.31.14 Workout

    Posted on July 30, 2014

    7.31.14 Thursday
    Event Date: July 31, 2014

    Warm Up

    10 PT

    10 GM

    Mobility

    1min. Wrist Mobility

    1min. O.H. Shoulder Distract L/R

    1min. Super Frog 45# L/R

    1min. Barbell Quad Mash L/R

    1min. Single Leg Flexion L/R

    Skill

    Review

    Row More Effecently (10min.)

    Practice Hand Stand Holds (10min.)

    Partner WOD

    2000m Row 100% (alternate every 250m)

    Partner waiting cleans 2KB and holds in the clean position

    54/44/35# you choose the weight.

    Cash Out

    50 HRPU’s

    50 Sit Ups

    50 Hollow Rocks

    Competitors Olympic Weighlfiting

    Snatch (High Blocks)

    4x1 @85% of 1RM

    Linear progression:

                                 Target 5kg increase if work sets are above 100kg

                             Target 2.5kg increase if work sets are below 100kg

    Clean

    5x1 @80% of 1Rm

    Linear progression:

                                 Target 5kg increase if work sets are above 110kg

                             Target 2.5kg increase if work sets are below 110kg

  • 201213 Workout

    5X3 SQT CLEAN 85% 1RM
    5X3 PUSH JERK 85% 1RM
    5X3 CLEAN AND JERK 85% 1RM