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

  • Diane & Annie Workout

    Warm-Up:
    - Jump Rope
    - Hand Stand Hold
    - Hand Stand Walk
    - Farmers Carry
    - Walking Lunges

    WOD #1:
    "Diane"
    21-15-9
    - Dead Lifts
    - HSPU

    REST 3 MINUTES

    WOD #2:
    "Annie"
    50-40-30-20-10
    - DU's
    - Sit Ups

  • 4 Minutes Workout

    WOD:
    - 4 Minutes Max Reps Bench Press (135#)
    - Rest 1 Minute
    - 4 Minutes Max Calorie Row
    - Rest 1 Minute
    - 4 Minutes Max Sit Ups

    45 Reps Bench
    72 Calories
    90 Situps

  • Burpeita, leuavatoja ja muuta. Workout

    Superkids

    7 min AMRAP

    3 burpeeta
    5 leuanvetoa
    5 istumaannousua
    5 kuperkeikkaa
    6 burpeeta
    5 leuanvetoa
    5 istumaannousua
    5 kuperkeikkaa
    9 burpeeta
    5 leuanvetoa
    5 istumaannousua
    5 kuperkeikkaa
    12 burpeeta
    5 leuanvetoa
    5 istumaannousua
    5 kuperkeikkaa
    ...

    Ninjat

    9 min AMRAP

    3 burpeeta
    6 leuanvetoa
    6 rinnallevetoa
    6 burpeeta
    6 leuanvetoa
    6 rinnallevetoa
    9 burpeeta
    6 leuanvetoa
    6 rinnallevetoa
    12 burpeeta
    6 leuanvetoa
    6 rinnallevetoa
    15
    6
    6
    18
    6
    6
    ...

  • Accessory wod Workout

    3sets:
    10 Left arm Suitcase deadlifts + 30mt Left arm farmers carry.
    moderate weight you can do unbroken
    10 Right arm Suitcase deadlifts + 30mt Right arm farmers carry.
    Holding a heavy Kettlebell, if you use a farmer's handle stand on a plate to get full rangeof motion
    10/10 Half Kneeling Bottoms up KB press

  • Juoksu, boxihyppy, linkkari Workout

    Aikaa vastaan
    Superkids:

    3 x

    100 m juoksu
    15 boxihyppyä
    10 linkkaria
    5 kuperkeikkaa

    Ninjat

    3 x

    300 m juoksu
    20 boxihyppyä
    15 linkkaria
    10 valakyykkyä

  • CF Mayhem WORKOUT Workout

    Warm Up
    Session 1 Total Time:
    1 Hour 30 Minutes-1 Hour 45 Minutes (Warm-Up, Accessory Work Included)

    3 Rounds:
    1:30 Machine
    50 Single Unders
    15+15m Banded Lateral Side Step (Each Way)
    15+15m' Banded Monster Walk (Forward/Backward)
    15 Banded Air Squats
    -Then-
    Warm Up to Squat/Power Clean Weight

    Workout
    6 Sets:
    50-100 Double Under
    25/20 Cal Assault Bike / row / bike erg
    5 Squat/Power Cleans 225/155
    -Rest 1:1 B/T Sets-

    Scoring: Time

    Athletes Notes

    TARGET SCORE
    Target Time each set: 3 Minutes 30 seconds
    Time Cap each set: 5 Minutes
    STIMULUS
    This is a faster sprint “ish” type workout with ample rest to allow you to recover
    WORKOUT STRATEGY & FLOW
    Double unders; These are ideally unbroken throughout

    AirBike: This should take about 90 seconds or less each set at moderate/fast pace

    Squat /PowerClean: You can build every 1-2 sets or stay at your starting weight based on feel and times each round. The starting weight should take less than 1 minute to hit and be under 70% 1 RM

  • WOD Workout

    AMRAP 12 min:

    1 Rope Climb
    10 Burpees
    15/15m Single Arm OH KB Carry

    -Rx+:Legless Rope Climbs
    Goal: 4+rounds

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Butterfly Pull Ups 5-10 reps
    Handstand Push Ups 5-7 reps
    Double DB Walking Lunge (light weight) 16 reps
    Ring Front Plank 0:30-1:00

  • Accessory wod Workout

    3-4 sets for quality:
    10/10 Single Leg weighted hip thrust (Shoulders on a bench) (Light Weight, focus on getting a good squeeze at the top)
    10/10 Single Leg Romanian Deadlift (Holding DB or KB in opposite side of the leg planted)
    5 wall walks
    :30/:30 Side plank

  • Liikkuvuus & Kehonhuolto Workout

    Tee liikkuvuusjuttuja kehoa kuunnellen, rullaile, venyttele jne.