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

  • SWOD: 140516 Strength

    Find your 1RM Clean & Jerk

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Chin Ups 5-7 reps
    One-Arm KB Sots Press Dx (light weight) 8-10 reps
    One-Arm KB Sots Press Sx (light weight) 8-10 reps
    Two-Arm KB Goblet Squats (light weight) 10 reps
    ABMat Sit Ups 15 reps

  • RestDay! Workout

    RestDay!

  • WOD Workout

    Every 3 minutes, for 21 minutes (7 rounds in total):
    200 m run
    8x man-makers DB 15 kg

  • Deload Front Squat Strength

    2 sets of each:
    - 40% x 5
    - 50% x 5
    - 60% x 5

    Form and full ROM

  • 24.4.2018 nuoret Workout

    VAPU, niskasta saksissa 3x5

    Raakarive + rive riipusta, puolesta reidestä

    1+1@70 x 5

    VAPU, 2 sekunnin pito ylhäällä

    3x3@85%

  • Grunt Workout

    A/ EMOM 12'
    1- BB Front Rack Hold (from rack with your FS max 80-90%)
    2- Wall Sit
    3- Rest

    B/ AMRAP 20'
    30m Bear Crawl with DB 2x 22,5kg/15kg

    4/4 DB Front Rack Lunges@ 2x 22,5kg/15kg

    15 Sit Up with weight @ 22,5/15kg

    4 Man Maker @ 2x 22,5kg/15kg

    30m DB Overhead Carry @ 2x 22,5kg/15kg

  • CFC CLASS 241116 Workout

    Road To Casilina Box Battle - DAY 4

  • Clusters Workout

    Focus: Take 10 Minutes to build 65%-70% of your 1RM Thruster performing a Squat Clean Thruster (Cluster). Then 10 Minute E2MOM of 2 “Clusters @ 65% - 70% of 1RM Thruster (Same wgt all sets)

    Metcon: 3 RFT

    12 OHS Squats L3 – 115/75, L2 95/65, L1 Scale as needed
    12 Burpee Pull Ups – L3 Burpull C2B – L2 Regular Burpull – L3 Burpee + Pull AHAP

    Score: Time

  • 4/5/19 Workout

    Warm up(0:00-8:00)
    3rds
    20 high knees
    20m side shuffle
    20 mountain climbers (narrow)

    Mobility(8:00-12:00)
    1:00 min couch stretch
    0:30 shoulder distraction per

    Fittrain Intervals c/o Alchemy 365
    A20
    5 Minutes: ON

    1 Minute: Plank

    4 Minutes: ON

    1 Minute: Rest

    3 Minutes: ON

    1 Minute: Plank

    2 Minutes: ON

    1 Minute: Rest

    1 Minute: ON

    1 Minute: Plank

    When ‘ON’ work through:
    3 Squat Jumps
    3 Tuck Jumps
    12 Air Squats
    12 Ground to Jump and Touch
    24 Narrow Mountain Climbers
    24 Shoulder taps

    Maxness Minute = air squats

    AStrong
    2x Dumbbell Front Rack Lateral Step Ups 5 x 10 (each leg; consecutive reps on one leg before switching sides)

    Finisher
    30 w-raise
    30 cuff iso
    60 double crunch
    1:00 min butterfly stretch