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

  • Endurance Workout

    • 30 Min of:
    Run 800 m @ 60% MHR
    Row 1000 m @ 60% MHR
    Run 800 m @ 70% MHR
    Row 1000 m @ 70% MHR
    Run 800 m @ 80% MHR
    Row 1000 m @ 80% MHR

  • 19.10.2019 Sali Workout

    Eilinen/lepo

  • 02.24.2014 Workout

    Monday:
    Strength / Skill:
    1 X 20 Back Squats (+5% if last week was completed)

    WOD - For Time 10-9-8-7-6-5-4-3-2-1:
    - Hang Cleans (#115/75)
    - T2B

    Stayed at same weight for back squat. Really backed off pushing weight to focus on form and depth, in lieu bad form and lack of depth just for the sake of adding weight. Full range of motion, firing out of the bottom big for me. When I asked my group if I was low enough, they said, "and then some …", so made me happy.

  • Weight Lifting Strength

    Power snatch 5x2
    Snatch pull 4x2
    Front squat 5x2

  • Fitness Workout

    A.
    Three sets of:
    Deadlift x 6-8 reps @ 20X1
    Rest 20 seconds
    Unbroken Kettlebell Swings x 20 reps
    Rest 3 minutes

    B.
    For time:
    50 Calories of Assault Bike
    30 Thrusters
    800 Meter Run

  • Happy New Years Eve! Workout

    Happy New Years Eve 12 – 31 – 20 15!”

    Partner WOD Split as Needed

    12 Rounds:
    31 Double Unders (L3), (L2 & L1 is x3 Singles)
    20 Hang P. Cleans (L3 135/95, L2 115/75, L1 95/65)
    15 Box Jumps (L3 30/24, L2 24/20, L1 Step Ups 24/20)

    Cash Out 1 Mile Team Run

    Score = Time

  • Press Workout

    Strength/Skill:
    5x2 Strict Press

    WOD - 5 Rounds 12min Cap:
    - 12 STO (#115/#75)
    - 50 DUs (mod: 50 lateral bar jumps)
    - In time remaining max rep MU or CTB Pull Ups or Pull Ups)

    Post:
    2x 500M Row for time

    95# for STO, RX DUs all 5 rounds; + 21 C2B in time remaining.

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Ring Pull Ups in false-grip 5 reps
    Strict Ring Dips 5-7 reps
    One-Arm DB Overhead Squats Dx (light weight) 10 reps
    One-Arm DB Overhead Squats Sx (light weight) 10 reps
    Strict Toes to Bar 5-7 reps

  • Bear Workout

    Strength / Skill:
    1x20 Back Squat (+5% from last week)
    Note: The last 1x20 Back Squat cycle will be Monday due to the CF Open Workout being released next Thursday.

    WOD - Not For Time:
    - 800M Farmer's Carry (53#,35#)
    - 8x 25M XPO Sled Push
    - 3x 15 GHD Sit Ups
    - 3x 2 Rope Climbs

    XPO is BEAST as always! 800M Farmer's Carry aint no joke either! Dropped weight on 1x20 Back Squat to focus on proper depth and firing out of that bottom position. Quality … not quantity for me.

  • Viikko 39 (kevyt viikko) Workout

    Tän viikon osalta 4 treeniä, 1 omavalintainen ulkoilusetti 45-90 min ja vähintään se 2 täyttä lepoa. Seuraava kierto vielä mennään ns. strenght&conditioning tyyliin voimailujen osalta. Syyslomaviikon (43) jälkeen aloitetaan uusi harjoituskausi ja alamme tekeen pohjatöitä voimailuun mm. tempoharjoittlelun kautta.