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

  • Snatch 4x3 x 70% Strength

    Snatch 4x3 x 70%

  • CFKN Lapset Workout

    Lämmittely leikki ja mobility

    Temppurata

    10min amrap
    4x burpee boxin yli
    4x t2b
    6x kyykkyä

    loppuvenyttelyt

  • Gymnastic metcon Workout

    3 Round of:
    GHD Sit Ups 25 reps
    Handstand Walk 25 m o Wall Climb 5 reps

  • Power Cleans Workout

    POWER CLEAN

    1-1-1-1-1

    Warm up and work up to a heavy single Power Clean. Focus on an aggressive 2nd pull and, even though they’re Powers, pulling under to meet the bar with consistent footwork.

    Post loads to comments.

    HALF DUMBBELL BEAR

    Every minute on the minute x 10:
    5 Dumbbell Deadlifts
    5 Dumbbell Hang Power Cleans
    5 Dumbbell Thrusters

    The work should be unbroken and leave you with a bit of rest until the next minute. Standard Rx for this metcon is 45% of body weight (total, between both dumbbells).

    Post work to comments

  • Clean and Jerk, Burpees and Rope Climbing Workout

    For time:
    60/40 kg Clean and Jerk, 15 reps
    15 bar-facing burpees
    3 rope climbs
    60/40 kg Clean and Jerk, 12 reps
    12 bar-facing burpees
    2 rope climbs
    60/40 kg Clean and Jerk, 9 reps
    9 bar-facing burpees
    1 rope climb

  • 4 Imported Workout

    OH dumbbell press
    60x25
    70x25
    80x25

    Plank
    1:00

    Stairs
    Level 35
    20:00
    43 Floors

  • 03FEB2015 Workout

    AFAP (As Fast As Possible)
    2 rounds for time of
    100m Walking Lunges
    50 Thrusters 30/20kg
    400m Run

  • Homework Workout

    Competitive Athlete
    1 x 1000m jog, 1min rest,
    2 x 500m, 1min rest between efforts,

    1 x 800m jog, 1min rest,
    2 x 400m, 1min rest between efforts,

    1 x 600m jog, 1min rest,
    2 x 300m, 1min rest between efforts,

    1 x 400m jog, 1min rest,
    2 x 200m, 1min rest between efforts.
    Total: 5600m

    Recreational Athlete
    1 x 800m jog, 1min rest,
    2 x 400m, 1min rest between efforts,

    1 x 600m jog, 1min rest,
    2 x 300m, 1min rest between efforts,

    1 x 400m jog, 1min rest,
    2 x 200m, 1min rest between efforts,

    1 x 200m jog, 1min rest,
    2 x 100m, 1min rest between efforts.
    Total: 4000m

    Workout Detail: The jog pace is programmed to be at an “active recovery” or "conversational" pace. The remaining intervals are intended to be fast and consistently paced from distance to distance. Remember…the intensity for these intervals must be fast.

    Workout Focus: Force recovery during the active jog recovery.

  • CFMEDA 29.12.14 Workout

    3 RDS:
    2:00 ME DU
    1:00 Rest
    2:00 ME Power Clean 3/4 Body Weight
    1:00 Rest

  • Pito-treeni Workout

    Complete as many rounds as possible in 20 minutes of:

    30 second Handstand hold
    30 second Squat hold
    30 second L-sit hold
    30 second Chin over bar hold