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

  • Day 07 Workout

    Rest & Recover

  • Back squat strength development week 4 Strength

    descending from 12 reps, working warm up (12-10-8-6)
    perform 5 sets of 5 reps at a greater weight than the previous week 2.5 - 5kg .

  • Time Trial Workout

    Choose ONE of the following sports

    Swim 1600m TT

    Bike 25M TT

    Run 10M TT

    Row 12k TT

    Ruck 12M TT

  • Day 09 Workout

    Rest & Recover

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Pull Ups 5 reps
    Close-Grip Push Ups 10 reps
    Walking Lunge 20 reps
    ABMat Sit Ups 15 reps

  • Day 33.1 Strength

    Bench Press 5x5

  • 7.12.2019 Workout

    "The Gauntlet"

    30 minute AMRAP of:

    Jackie
    1000m Row
    50 Thrusters (45/35 pound)
    30 Pull-ups

    Then

    Karabell
    10 rounds
    3 Snatches (135/90 pounds)
    15 Wall Ball (20/14lbs @ 10″/8″ target)

    Then

    AMRAP of Cindy in the remaining 30 minutes:
    5 pull-up
    10 push-up
    15 squat

    Your result is rounds of Cindy completed.

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Lankkutabata

    15min tiimissä
    Max metrit laitteella oman vuoron jälkeen 5 burpee

    Loppuvenyttelyt

  • Hartiat Hapoille! Workout

    3 kierrosta:

    2 min kierto 1
    10 x timantti -punnerrus, jonka jälkeen
    AMRAP Man Maker (22,5 kg/ 15 kg)

    1 min lepo

    2 min kierto 2
    10 x keinokyykyt, jonka jälkeen:
    AMRAP Front rack lunge front + shoulder press + front rack lunge back

    1 min lepo

    2 min kierto 3
    10 x burpeet, jonka jälkeen:
    AMRAP Devil`s press + thruster (22,5 kg/ 15 kg) maksimi toistomäärät

  • Sunday Rest Day Workout

    Rest day, take the day off and charge battery after second week of CF Opens.
    Mobility and Streching are something good to do and outdoors playings.