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

  • Competitor 02062014 Strength

    Total 105min
    A, Warm up & skill work
    500m row, 2 rounds for quality
    10 T2B
    5 explosive push ups
    10 KB snatch 8kg/12kg
    B. Olympic
    1x snatch from possible new PR
    1-2 15kg 3-5 17,5kg 6-8 20kg 9-10 22,5kg 11-12 25kg 13 27,5kg
    C. Strength
    HBBS, Wendler week 3
    D. Skill work: kipping pull-up practice for 20min
    E. Metcon
    3x1000m row/2min rest
    1. 4.35, avg 2.17.3, avg HR 155, max 162
    2. 4.30, avg 2.15.5, avg HR 157, max 167
    3. 4.22, avg 2.11.9, avg HR 161, max 171

  • Monday July 14th Workout

    Strength / Skill:
    5x1 Back Squat @ 85% of 1RM

    WOD
    5 Rounds
    10 Front Squat
    15 Pull Ups
    Note: 1min rest between rounds. Record total time to complete to include the rest time.

    Post:
    3x1min weighted plank

  • Strenght Strength

    Rest 2' between each set

  • Gymnastics + Hard routine Strength

    150 min
    Warm up + COS 20 min

    1.MU
    - Drills
    - MU+A+H 2 x 1
    - MU+CTR 2 x 1
    - MU 8 x 2
    - MU x 20

    2.HSPU strength
    A. 5 x 5: Assisted lift off + pike push up - 2 x 5

    B. 4 x Tough: Box Pike HSPU
    - Knees on box 20"
    - 9 7 6 7

    3.Power clean
    A. Build to heavy Power clean single in 15 minutes

    A. EMOM10:
    1 Power clean @ 85-90% of Max - not done

    4.Strength
    A. 4 sets:
    6 Pendlay rows - 45 50 50 50 kg
    Max effort Push ups
    - No def. 17
    - 15 kg plates def. 14 13 13

    5.Metcon
    A. 00:00- 05:00
    3 Rounds for Time:
    10 Double KB hang cleans - 16 kg
    10 Burpee box jumps
    Time: 4.17

    05:00- 10:00: Rest

    B. 10:00 >
    For Time:
    10 Double KB Shoulder to overhead - 12 kg
    300 m Row
    15 KB STOH
    300 m Row
    20 KB STOH
    300 m Row
    Time: 6.24

  • Keskiviikko WOD Workout

    15 – 12 – 9 – 6 – 3
    Build up your Back squat
    Tc: 15min

    EMOM 20
    20x DB Lunge
    15x Push up
    10x DB Snatch
    15x DB Row
    20x Sit up
    (2x15kg/2x22,5kg)

  • Short interval Workout

    3+ Hours Before or After CFE Strength & Conditioning WOD

    Choose ONE of the following sports:
    Swim Repeat :60 on / :45 off, until form/pace deteriorates
    Bike Repeat :60 on / :45 off, until form/pace deteriorates
    Run Repeat :60 on / :45 off, until form/pace deteriorates
    Row Repeat :60 on / :45 off, until form/pace deteriorates

    Post sport, times, and total number of intervals to comments.

  • Long interval Workout

    3+ Hours Before or After CFE Strength & Conditioning WOD

    Choose ONE of the following sports:
    Swim :Repeat 500m, recover 3:00, until form/pace deteriorates
    Bike:Repeat 5k, recover 3:00, until form/pace deteriorates
    Run :Repeat 1M, recover 3:00, until form/pace deteriorates
    Row :Repeat 2k, recover 3:00, until form/pace deteriorates

    Post sport, times, and total number of intervals to comments.

  • CFKN NUORET JATKO Workout

    Lämmittely ja mobility

    Riveä:
    Tekniikkaa ja 10min OTM 2×

    Metcon 2min amrap
    Tangon yli burpee

    Loppuvenyttelyt

  • "Tosh" Workout

    3+ Hours Before or After CFE Strength & Conditioning WOD

    "Tosh"
    Swim 3 x (50 m/y, 100 m/y, 200 m/y) recover 1:1 work/recover ratio
    Bike 3 x (1/2M, 1M, 2M) recover 1:1 work/recover ratio
    Run 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio
    Row 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio
    Post sport, times, and total number of intervals to comments.

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Struct C2B Pull Ups 5 reps
    Strict Ring Dips 5-7 reps
    Double DB Overhead Squats (light weight) 10 reps
    Parallettes L-Sit 0:30