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

  • Dynamic Shoulder Press Strength

    Dynamic Shoulder Press
    12x2r @ 50%
    30s. Recovery

  • CFKN teinit Workout

    Alkulämmittely ja mobility

    Voima: takakyykky ja leuat

    Wod: 21-15-9
    Seinäpallo
    Punnerrus

    Core

    Loppuvenyttelyt

  • Weighted pull ups and ring dips Workout

    Weighted pull ups and ring dips:

    x10-9-8-7-6-5-4-3-2-1

    (+10kg vest / not for time)

  • Competition Workout

    D.
    Four sets of:
    Jumping Lunges with Barbell x 20 reps
    (back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)
    Rest 45 seconds
    Strict Weighted Pull-Ups x 6-8 reps
    Rest 45 seconds

    Optional Additional Session
    If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today’s primary work.

    Five sets of:
    Run 600 Meters @ 85-90% effort
    Walk 200 Meters

  • Competition Workout

    C.
    Complete 12 minutes of:
    40-Yard Sled Push (heavy)
    40-Yard Farmer’s Carry (heavy)

    Intention here is constant movement for the 12 minutes. Don’t make the loads so heavy that you cannot continue to grind…but don’t make them so light that you are sprinting and so gassed that you have to break.

  • Competition Workout

    A.
    For max reps:
    30 Seconds of Muscle-Ups
    Rest 30 seconds
    30 Seconds of Toes to Bar
    Rest 30 seconds
    30 Seconds of Handstand Walk (for max distance)
    Rest 30 seconds
    45 Seconds of Muscle-Ups
    Rest 15 seconds
    45 Seconds of Toes to Bar
    Rest 15 seconds
    45 Seconds of Handstand Walk (for max distance)
    Rest 15 seconds
    60 Seconds of Muscle-Ups
    60 Seconds of Toes to Bar
    60 Seconds of Handstand Walk (for max distance)

    Note results as in the following example:
    30s = 12/19/40 feet
    45s = 11/21/35 feet
    60s = 9/24/55 feet

  • WOD 22062015 Workout

    For time:
    - 20 DU.
    - 12 OHS (35 kgs).
    - 1 rope climb.
    - 20 DU.
    - 9 OHS (35 kgs).
    - 1 rope climb.
    - 20 DU.
    - 6 OHS (35 kgs).
    - 1 rope climb.
    - 20 DU.
    - 3 OHS (35 kgs).
    - 1 rope climb.

  • RM Back Squat Strength

    RM Back Squat

  • BASIC Metcon G W M Workout

    B1: 10 Boxjump Stepdowns@45/30cm
    B2: 15 Muscle Cleans
    B3: 100m Sprint
    vila 2 min x 3
    vila 4 min
    B4: 7 Burpee Boxjumps@45/30cm
    B5: 15 KB Swing to lock out
    B6: 100m Sprint
    vila 2 min x 3

  • Thruster ja boxihyppy Workout

    7 min ajan tee joka minuutti

    1 x 7 thrusteria + 7 boxihyppyä, loppuaika lepoa.

    Jos et saa tehtyä kaikkia toistoja minuutissa, vähennä painoa. Jokaista vähennystä kohden metconin jälkeen joutuu tekemään 1 x 300 m juoksu.

    Tulos on kaikki nostetut kilot yhteensä.