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

  • Accessory wod Workout

    5 sets:

    10 Tempo Squat press outs @ 3211 https://vimeo.com/155587996

    50ft (25 forwards + 25 backwards) stiff legged bear crawl with a band around your wrists

    50ft (25 forwards + 25 backwards) side steps with a band around your knees

  • Superkids 10-13 v WOD Workout

    Jokainen tekee 5 x 20 m yoken kanto

  • 3/13/20 Workout

    Warm up (10)
    10 plyo
    10 single leg deadlift
    10 reverse lunge
    10 plank taps
    10 high knees
    10 cradle
    10 down dog w/foot pedal
    10 active samson
    10 jing jang
    1:00 hamstring stretch

    WRK(15)
    On the 3:00 x5
    5 push ups with shoulder tap
    5 pull ups
    5 curls
    5 body builders
    5 sit ups
    5 jing jang

    Finisher
    50 penguins
    1:00 chest opener

  • Extra Credit 17-02-2024 Workout

    OPTIONAL COOL DOWN

    2-3 SETS FOR QUALITY
    10 Banded Ws
    10 SLOW Arm Haulers
    :30 Childs Pose

    -Rest as Needed b/t Sets-

  • CFKN nuoret Workout

    Lämmittely ja mobility

    etukyykkytreeni telineestä

    8min amrap
    5xpunnerrus
    5xleukaa
    10× vuorikiipeilijä

    Loppuvenyttelyt

  • CFKN Lapset Workout

    Leikki ja mobility

    Crossfit tietokilpailu

    Toivetreeni: 12min amrap / omat lempi liikkeet

    Loppuvenyttelyt ja kiitokset!

  • Metcon Workout

    • For Time:
    Row 1000 m
    GHD Sit Ups 50 reps
    One-Arm DB Squat Snatch (22.5-30/15-17.5Kg) 25 reps

  • 150730 Workout

    Warm up/SKill: Hollow Rock 10-30sec

    Wod
    5 Rounds
    5 Wall Walk Ups
    Max Bench Press 40kg/20kg

    Total REPS bench press

    Cash Out:
    Superman
    L-Sit Hold

  • Friday Warm up Workout

    Warm Up
    With Air Bike
    40s easy -> 20s moderate -> 10s fast with ARMS&LEGS
    rest 20s
    40s easy -> 20s moderate -> 10s fast with ARMS ONLY
    rest 20s
    40s easy -> 20s moderate -> 10s fast with LEGS ONLY

    then do some overall streching for hip flexor/quads/hamsrings and shoulder rolls / arm circles

  • Day 40.2 Strength

    Barbell bent over row 5x5