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

  • 20151020 WoD#1 Workout

    " 7rft
    15 Push Ups
    10 Sumo Deadlift High Pulls (40/30)
    15 WB Sit Ups (9/7)"

    ADVANCED:

    "7 rft
    10 Ring Dips
    8 SDLHP (60/40)
    10 Toes to Bar"

  • row thrusters and pullups Workout

    Part A Establish 1RM THRUSTER (USE RACKS)

    Part B FOR TIME
    1000 ROW
    30 THRUSTERS
    30 PULLUPS

    This is quick and hard! move fast tell yourself to go unbroken and commit to it thtoughout the WOD.
    There will be an aggresive Cap time!! Dont let it beat you ! ( scale if needed)

  • Rope climbs and push-ups (main site Monday 190603) Workout

    3 rounds for time of

    • 15-ft. rope climb, legless ascent and descent
    • 21 strict push-ups, chest to ground, feet on 20-in. box

  • Pull ups (weighted) Strength

    Weekly weighted routine

  • 19 Oct 2015 Workout

    Warm up

    800m run/800m row
    +
    1Rnds of:
    20 Push Up
    20 TTB
    20 Squat
    20 Pullup

    *Mobility *
    ROMWOD

    Olympic weightlifting
    Hyperextension (20/40 kg) 10x3
    Snatch from PP 4 set 3x40%, 3x50%
    C&J 4 set 4x40%, 4x50%

    Gymnastics

    Emom 15′

    I 10 Box Dip

    II 10 Pullup

    III 10 GHD Situps

    Conditioning
    5 RNDS

    10 UB Power clean & Push Jerk (You Pick Weight)

    Max DU UB

  • OPEX 24/10/2014 Workout

    A. BS with variable resistance – 10 sets of 3 @ 20X1; rest 45 sec – bands or chains

    B. OHS @ 42X1; build to a moderate triple in 5 sets

    C. EMOM – 8 min – 8 CTB chin ups

    D. EMOM – 12 min
    odd – 6 tough KB snatch R
    even – 6 tough KB snatch L

    Notes:
    – choose your tension as needed for A, work on speed on concentric, record what you use
    – pause at bottom for OHS – form over load impt here
    – work on speed for CTB chin ups, if volume is low add speed element, NOT reps or load
    – choose aggressive load for Snatch but solid form, breathe throughout

  • Superkids 7-9 v Taito Workout

    Kolmen hengen joukkueissa:

    2 tekee, 1 kiipee köyttä

    2 kierrosta

    1 min max reps ilmakyykky
    1 min max reps punnerrus
    1 min max reps istumaannousu

  • 13.2.2020 Masters SM Workout

    Eilinen/Lepo

  • 11.2.2020 Masters SM Workout

    Eilinen/Lepo

  • CFKN Lapset Workout

    Lämmittely leikkiä ja mobility

    Roikutaan ja tehdään rengasliikkeitä

    Teamissä vuorotellen 10 min amrap
    15m juoksu
    4 kk mave
    15 juoksu

    Loppuvenyttelyt