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

  • CFKN minit Workout

    Alkulämmittely leikkiä ja mobility

    Harjoitellaan roikkumisliikkeitä

    5×20/10s
    Rengassoutu
    Seinää vasten käsilläseisonta
    Burpee takaperin
    Patsas
    Sivuttain hyppy

    Loppuvenyttelyt

  • Strength Workout

    Single Arm Dumbbell Row
    2112; 6-8/arm;
    rest 60sec x 3 sets

  • Superkids 10-13v WOD Workout

    8 min AMRAP

    7 valakyykkyä
    7 tangon yliburpeeta
    7 polvet kyynärpäihin

  • Fitness/Performance Workout

    A.
    Four sets of:
    Good Mornings x 6 reps @ 3011
    Rest 30 seconds
    Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
    Rest 30 seconds
    Banded Hip Bridges x 25 reps
    Rest 30 seconds

    B.
    Every 5 minutes, for 15 minutes (3 sets):
    15 Pull-Ups
    30 Push-Ups
    45 Air Squats

    Complete each set as quickly as possible and note times for each.

  • Competition Workout

    D.
    Every 12 minutes, for 24 minutes (2 sets) of:
    Run 800 Meters
    15/10 Muscle-Ups
    Run 800 Meters

    If you believe this will take you more than 8-9 minutes to complete a set, please reduce the muscle-up reps and/or shorten the distance of the run.

  • Competition Workout

    D.
    For max reps:
    2 Minutes of Box Step-Overs with Barbell (115/75 lbs)
    (box height should be between 16″-20″ for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
    4 Minutes of Strict Pull-Ups

    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.

    Three sets of:
    Row 2000 Meters @ 80% of your 500m pace
    Rest 6 minutes

  • Accessory Gymnastic Workout

    Emom 6'
    1°-10 Sphinx Push-ups
    2°- 30" Chest Facing wall handstand hold
    https://vimeo.com/178422998

  • Weekly update, Week 10 Workout

  • Warm up Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Pull Ups 5 reps
    Close-Grip Push Ups 10 reps
    Walking Lunge 20 reps
    ABMat Sit Ups 15 reps

  • Warm up Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Pull Ups 5 reps
    Close-Grip Push Ups 10 reps
    Walking Lunge 20 reps
    ABMat Sit Ups 15 reps