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

  • Leg Up Workout

    -4 X 10 Back Squat (start heavy and add weight) (95, 115, 125, 125)

    -30 High Box Jumps (24")

    • 4 Luge Complex with Barbell (45, 55, 65, 65 )

    -3 X 4 Partner Glute-Ham Raises

    -4 X 10 100 Meter Sprints

    ** Continue to build strength, full depth on movements, increase speed and stride with runs.

  • Superkids/Ninjat Workout

    3 x

    1 min max reps wallball
    1 min max reps knees to elbow
    1 min max reps DB / barbell front squat
    1 min max reps ab mat sit up

  • Tisdag 6/7 2021 Workout

    Back squat 3x7@heavy weight
    +
    4rft:
    250/200m row
    20x Alternating FC reverse Lunges
    10x Dips

  • Tuesday Workout

    Squat Snatch

    5 Sets

    4 Rounds Below is 1 set

    Squat snatch 65%
    Rest 10 seconds between each cluster set of 3 reps

    so should complete 12 reps in total of above before rest 1:00 between rounds.

    Workout

    Lactic Bike intervals

    8 Rounds

    every 2:00

    20 second max effort bike record calories.

    15 Mins stretch and mobility .

  • MAYFLY PRO TRACK Workout

    A,
    3 rounds for time of:
    7 Thrusters @61/43kg
    14 Assault Bike Calories
    21 Wall Balls @9/6kg
    63 Double Unders

    Goal: sub 12 mins

    B,
    For quality:
    3x6 L/6 R Eccentric Bulgarian Split Squats, pick load
    3x6 Eccentric Kneeling Heels-to-Butts
    3x6 Tempo Banded Goblet Squats, pick load
    3x6 Eccentric Barbell Rows, pick load
    3x6 Eccentric Incline Dumbbell Flies, pick load
    3x6 Tempo Dumbbell Pull Overs, pick load

    Eccentric Bulgarian Split Squats- 6 secs lowering
    Eccentric Kneeling Heels-to-Butts- 6 secs lowering
    Tempo Banded Goblet Squats- 3 secs down and up, band behind knees
    Eccentric Barbell Rows- 6 secs lowering
    Eccentric Incline Dumbbell Flies- 6 secs lowering
    Tempo Dumbbell Pull Overs- 6 secs down and up

  • Burgener Warm-Up Strength

    Burgener Warm-Up
    Do the sequence as follows, always in this order, using a barbell or fitness stick:
    1. Down and up
    2. Elbows high and outside
    3. Muscle snatch
    4. Snatch land
    5. Snatch drop
    6. Hang power snatch

  • Donna Workout

    Staff Sergeant Donna Johnson

    5 rounds

    60 high nees
    30 burpees
    20 chair dips
    10 air squats

  • Ham It Up Workout

    WOD: On The Minute Every Minute For 15 Minutes:
    -1 Squat Clean
    -1 Front Squat
    -1 Thruster

    Post WOD:
    Partner 4 X 400 Meter Run (1:1 Work/Rest)

    ** 95# for WOD. Continue to build strength. The ability to run 4 x 400M run is another benchmark run ... great to continue development.

  • Bootcamp-treeni 26. 1 min chipperiä Workout

    Maksimitoistot, jokaista liikettä tehdään 1 min.

    -Askelkyykky (vasen eteen)
    -Abmat situ up
    -Pystypunnerrus
    -Burpee
    -Askelkyykky (oikea eteen)
    -Russian twist
    -Etunojapunnerrus
    -Vuorikiipeilijä
    -Kyykkyhyppy
    -Polvet rintaan
    -Rengassoutu / leuanveto
    -Pistejuoksu
    -Wallsit
    -Lankkupito
    -Köysilaskeutuminen

  • CFKN minit Workout

    Alkulämmittely leikkiä ja mobility

    Keppijumppa

    5 kierrosta 20s/ 10s
    Punnerrus
    Uinti
    Silta
    Kyykky
    Roikunta

    Loppuvenyttelyt