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

  • Wizard Workout

    Pre-Wod
    Front Squat: 10-8-6-4-2 (95-95-95-115-115)
    Hang Clean: 7 X 3 (95-115-115-135-135-115-115)

    WOD: For Time (7 Minute Cap)
    21-15-9
    -Burpee
    -Pull Up

    • Full Depth Front Squat - no cheat. ** No band for pullups.

    One of my first WODs completed within the Cap. Exciting personal accomplishment and great to see others push through!

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Työntöä

    5 KIERROSTA
    1 min laite
    1 min boxin yli burpee
    1 min lepo

    Loppuvenyttelyt

  • 17.9.2019 Workout

    EMOM 18, work 0:30 rest 0:30

    1 min : Thrusters 50/35kg
    2 min : Strict TTB
    3 min : box over burpees

    (amrap)

  • CFKN minit Workout

    Alkulämmittely leikkiä ja mobility

    Harjoitellaan kyykkyä ja lankkua

    5×20/10s
    Kyykky
    Roikunta
    X hyppy
    Tasapaino
    Burpee

    Loppuvenyttelyt

  • Leg Up Workout

    -4 X 10 Back Squat (start heavy and add weight) (95, 115, 125, 125)

    -30 High Box Jumps (24")

    • 4 Luge Complex with Barbell (45, 55, 65, 65 )

    -3 X 4 Partner Glute-Ham Raises

    -4 X 10 100 Meter Sprints

    ** Continue to build strength, full depth on movements, increase speed and stride with runs.

  • Superkids 10-13v taito Workout

    Ring skills

    5 x 1 ring pull up
    3 x max aika ring support bottom
    3 x max aika ring support top

    Accumulate 1 min in L sit.

  • TRX Suspension Basic Training Strength

    Warm up - jumprope

    Bicep - tricep
    Bench press - row
    Single leg squat r + l
    Atomic push up - hip extension
    Body saw - the pendulum

    Cool down - strech

  • Ham It Up Workout

    WOD: On The Minute Every Minute For 15 Minutes:
    -1 Squat Clean
    -1 Front Squat
    -1 Thruster

    Post WOD:
    Partner 4 X 400 Meter Run (1:1 Work/Rest)

    ** 95# for WOD. Continue to build strength. The ability to run 4 x 400M run is another benchmark run ... great to continue development.

  • Endurance WOD Workout

    5 rounds:

    800 m run
    10 DB burpees to power clean
    10 DB front rack reverse lunges
    10 DB shoulder to overhead

  • Holleyman Workout

    "Holleyman"
    30 rounds for time of:
    5 Wall ball shots (20#)
    3 HSPU
    1 power clean (135#)

    U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

    ** Partial reps and negatives for HSPU; continue to develop strength, 135# for Power Clean.