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

  • Kulmasoutu tangolla Workout

    2-3 sets of max number of reps

  • 120201 Workout

    30 Handstand push-ups
    40 Pull-ups
    50 Kettlebell swings, 1.5 poods
    60 Sit-ups
    70 Burpees

  • VIDEO - ATP Skill: Banded Hamstring Curl Workout

  • Keskiviikko 16.8 Strength

    Deadlift
    On the Minute x 8:
    2 Repetitions

  • Gymnastics + conditioning + core Workout

    135 min
    Warm up & mobility for 25 min

    1.Gymnastics
    A. MU practice for 70 min
    - RS 4 x 8
    - TWB 2 x 3
    - HTR 3 x 1
    - MU 15 x 1

    2.Conditioning
    A. 5 x 1 min on / 1 min off: Max cal assault bike
    - 22 - 19 cal/min
    B. 15 min easy assault bike

    3.Core
    A. 3 rounds of:
    15 curl up w/3 sec. hold at top
    25 s. side plank hold
    20 bird dog

  • CFKN nuoret Workout

    Lämmittely ja mobility

    Harjoitellaan voimisteluliikkeitä

    Metcon 3 kierrosta
    10 Boxihyppy
    10 punnerrusta
    10 leukaa

    Loppuvenyttelyt

  • Gymnastics + conditioning + core Workout

    135 min
    Warm up & mobility for 25 min

    1.Gymnastics
    A. MU practice for 70 min
    - RS 4 x 8
    - TWB 2 x 3
    - HTR 3 x 1
    - MU 15 x 1

    2.Conditioning
    A. 5 x 1 min on / 1 min off: Max cal assault bike
    - 22 - 19 cal/min
    B. 15 min easy assault bike

    3.Core
    A. 3 rounds of:
    15 curl up w/3 sec. hold at top
    25 s. side plank hold
    20 bird dog

  • Lynne Workout

    5 Rounds Max Reps:

    • Body Weight Bench Press (190#, 19 reps - 5,4,4,3,3)
    • Pull Ups (75 reps)

    "Extra Credit" Post WOD:
    2 minute Plank
    2 minute Handstand
    200m Farmers Carry (53#)

    Used my body weight, 190#. Alternated between Bench & Pullups. Used 53# Kettle Bells for Farmers Carry and was able to complete the walk without setting down.

  • Nancy Workout

    Pre-WOD:
    -5 X 2 Overhead Squat
    (45# Bar)

    3RFT:
    -15 O/H Squat (95/65#)
    -400 Meter Run

    Could say it's my 6'4" 190# frame, no excuses. Tough movement for me, and one to focus on getting solid and adding weight. Much respect for those men and women who make it look easy! Always humbling in CF, when you have those exercises you are good at, and one's you need a lot of work on.

  • Maastaveto Strength

    10-8-6-6