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

  • CF Mayhem WORKOUT Workout

    Warm up
    Crossover Symmetry Activation
    -into-
    9:00 Clock
    20 Calorie Ski (OR Row)
    15 Air Squat
    10 hanging scap retraction
    5 Inchworm
    -into-
    Workout Prep:
    2 rounds
    9 Wall Ball (20/14)
    6 Toes to bar
    3 Burpee

    “The worst thing about prison was the dementors.”
    9 Minute AMRAP
    84 Wall Ball (20/14)
    60 Toes to Bar
    36 Burpee to bar
    -Rest 3:00-
    9 Minute AMRAP
    42 Wall Ball (20/14)
    30 Toes to Bar
    18 Burpee to bar
    -Rest 3:00-
    9 minute AMRAP
    21 Wall Balls (20/14)
    15 Toes-to-bar
    9 Burpee to Bar

    Scoring: Reps

    Athletes Notes

    TARGET SCORE
    Target number of reps each set:160+

    Minimum number of reps before scaling: 120

    STIMULUS
    We want continuous movement working through the muscular and aerobic fatigue and try to maintain the same rep score as the time stays the same and reps go down

    Aim to get double the number of rounds each set (same rep total) as the reps cut in half but time domain is the same

    WORKOUT STRATEGY & FLOW
    Wall Ball: We want sets of 30+ here. Big hip drive to save the shoulders

    Toes to bar: Aim to keep sets of 6+ so we can stay moving on these

    Burpee to bar: Rest minimally on the ground and aim to keep moving even if you use a step up or down strategy.

    SCALING
    The Scaling aim is to get near the target score and use appropriate difficulty

    Scale to finish near the target score:
    9 Minute Amrap
    60 Wall Ball
    40 Toes to Bar
    20 Burpee to bar
    -Rest 3:00-
    9 Minute Amrap
    30 Wall Ball
    20 Toes to Bar
    10 Burpee to bar
    -Rest 3:00-
    9 minute Amrap
    15 Wall Balls (20/14)
    10 Toes-to-bar
    5 Burpee to Bar
    *Aim to get double the number of rounds each set (same rep total)

    then

    Strenght

    Front Squat 5x3
    *Keep sets across consistent in the range of 75-85% 1RM

    Scoring: Load

  • Thursday 4th April Workout

    Strength: 20 mins to perform
    5x8 strict press@ahap
    And accumulate 50 pistols during sets.

    Wod: 3RFT
    400m run
    20 DBsnatch@22.5/15
    10 pull ups

    Wod: sprint Wod! Go hard and fast

  • Kotitreeni WOD Workout

    WOD
    6-8 rds
    5-10x push up
    10x air squat
    5-10x burpee
    10x air squat

  • Gymnastics Workout

    RMU
    Warm up: classic gym
    ring pull up 3x5 ring push up 3x5, 3 ring kelep
    core
    ring plank 3x 30"
    Ring pull up like RMU 3x5
    -RMU to knee
    Ring hollow
    ring arch
    ring hollow-arch
    RMU with bend

    WORKOUT :
    ring hold 3x30"*3
    30" hangs

  • TAPANINPÄIVÄ, SALI SULJETTU! Workout

  • "Grace" Workout

    For Time:
    30 Clean and Jerks 61 / 43 kg 

    *Repeat from 4.16.19 

  • Warm up Workout

  • DAVIDE & SIMONE #LA057 PROG. WEEK 4 Workout

    TARGET: PETTO E TRICIPITI

    PANCA
    10,8,6,4,2
    REST 2'

    5 RND
    Rest 1-3' tra i rnd

    1 Bench Pushup 20 PESO Bodyweight
    2 Dumbbell Chest Fly 5-8 PESO: PESANTE
    3 Bench Dip 10 PESO: Bodyweight

    5 RND
    Rest 1-3' tra i rnd
    1 Pushup Plank Glute Raise 12 PESO: Bodyweight
    2 Push-up su DB MAX REP PESO: Bodyweight

    PANCA STRETTA

    5X8

  • Gymnastic strenght Workout

    3 supersets
    6-8 ring dips
    8-12 hardened ring rows
    rest 2-3 min

  • Thruster Strength

    Every 2:30 x 6
    3 Thrusters From The Floor
    - Add weight each round and build to days heavy 3RM