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

  • Bench press Strength

    Go heavy

  • Multisport Fitness Workout

    Funktionales Krafttraining mit koordinativen Elementen und in Kombination mit Ausdauerbelastungen.

  • 2nd January 2018 Workout

    EMOM

    for 12min

    Odd: 4 Hang Squat Snatch
    EVEN: toes to bar*

    • pick a number for the toes to bar that you can consistently perform throughout the 6 rounds
    • pick a weight for your hang squat snatch which would allow for 1-2 more repetitions to be performed after the 4th

    WOD

    5 RFT

    5 Back Squat 100/70kg
    10 Burpee Box Overs 24/20'

  • C2B pull-ups, wallballs and push-ups (main site TUESDAY 150203) Workout

    5 rounds, each for time, of:

    • 20 chest-to-bar pull-ups
    • 30 wall-ball shots, 20-lb. ball
    • 40 push-ups

    Rest precisely 3 minutes between each round.

  • Amrap with partner Workout

    Partner work out 30 min AMRAP : one works when one rest

    1000 m Row
    500 m Run with sand bag
    30 Sumodeadlift high pull
    30 Deadlift (32/24 kg Kettlebell)
    30 Hand released push up
    Every other minute: One does 10 burpees at the same time the other one works

  • TTP Strength week 3 Workout

    135 min

    1. SPP (Skill) A. MU practice for 45 min Follow along gymnastics session

    2.Conditioning

    A1. 6 minute AMRAP
    50 double unders
    10 overhead squats @ 52.5/35kg (115/75lbs)
    5 ring muscle ups > 15 C2B
    Result: 1 + 7 C2B

    Recovery 4 to 6 minutes (Walk, easy Assault bike or row + set up for next piece)

    A2. 6 minute AMRAP
    5 pull ups
    10 push ups
    15 air squats
    Result: 4 + 4 push up

    Recovery 4 to 6 minutes (Walk, easy Assault bike or row + set up for next piece)

    A3. 6 minute AMRAP
    20 cal Assault bike
    10 deadlifts @ 100/70kg (225/155lbs)
    10 bar facing burpees
    Result: 1 + 3 bfb

    3.Cool down
    A. 5 minute assault bike or row, HR (Heart Rate) < 140
    B. Thoracic Flow

  • Cleans, l-sit hold and hang Workout

    5 rounds for time of:

    • 95-lb. squat cleans, 10 reps
    • 30-second L-sit hold
    • 95-lb. squat cleans, 10 reps
    • 60-second hang from pull-up bar

    Post time to comments.

  • July Pull UP Workout

    2 min max pull up

  • Superkids 7-9 v ja 10-13v loppuleikki Workout

    "tötteröhippa"

    Yksi lapsista valitaan kiinniottajaksi. Muut lapset juoksevat kiinniottajaa karkuun. Kiinni jää silloin jos seisoo paikallaan tötterön luona tai liikkuu niiden välillä. Vapautua voi tötteröllä jos tekee 5 kyykkyä jalat yhdessä. Lapse t ovat myös turvassa silloin jos ovat tekemässä 5:ttä jalat-yhdessä-kyykkyä. Heti kun 5 kyykkyä on tehty, pitää liikkua seuraavalle tötterölle.

    Tötteröjä on aina oltava yksi vähemmän kuin lapsia.

  • CFC 08.01.14 Workout

    Posted on August 1, 2014

    8.1.14 Friday
    Event Date: August 1, 2014

    Warm Up

    10 PT

    10 GM

    10 Wall Squats

    1min. wrist mobilitly

    1min. Band Squat

    25m Band Walk

    Strength (15min.)

    Find a 1RM for

    “Power Clean”

    WOD

    “Baby Arianna” for time

    Cash In

    50 Air Squats

    3Rounds

    7 Front Rack Lunges alternating 7left/7right 95/75#

    26 KBS 44/25#

    20 Plate Burpees 45/25#

    14 Thrusters 95/75#