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 Workout

    Tuesday 12th June 2018

    SNATCH

    Performance
    Every Other Minute on the Minute x 20 (10 sets):
    Snatch

    Build to a heavy single for the day, not necessarily a new 1RM. The goal is no misses.

    Fitness
    Every Other Minute on the Minute x 20 (10 sets):
    2 Snatch Deadlifts (3 seconds down) + 1 Power Snatch + 1 Overhead Squat

    If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor and a more controlled Overhead Squat. Use a weight that allows you to hit perfect positions.

    Post loads to comments.
    Exposure 1 of 8

    At 0:00
    3 Rounds for Time:
    7 Burpees
    15 Wall Balls

    Rest

    At 5:00
    3 Rounds for Time:*
    7 Burpees
    15 Wall Balls

    *Faster than first round

    Post times and Rx to comments.

  • Tempaus Strength

    3 x 3 tempausta maasta

  • Annie Workout

    WOD
    Annie 17min Cap time

    Can use GHD if competent

    Cash out
    Max press ups
    5 sets
    2 min rest between

  • CFKN nuoret Workout

    Lämmittely ja mobility

    Viestijuoksua joukkueissa

    Corea

    Loppuvenyttelyt

  • Beginners Class 25th Oct Workout

    10 mins

    10 KB Deadlift 20kgs
    10 box step ups
    10 jumping pull ups
    200m row

    4 rounds

  • Metcon Workout

    • For Time:
    Toes to Bar 50 reps
    Burpees 50 reps
    Pull Ups 50 reps
    Plyo Box Jump Overs (60/50 cm) 50 reps
    MB Wall Ball (9/6Kg) 50 reps
    Row 50 Kcal

  • Supekids 7-9v WOD Workout

    5 kierrosta

    9 boxihyppyä
    9 wallball

  • Tempaus riipusta Strength

    3 x 3 tempausta riipusta

  • Accessory wod Workout

    5 rounds:
    100' Mixed DB carry (One DB overhead, one DB in the front rack), switch arms at 50'
    50' DB walking lunge (DBs at sides)

  • Accessory wod Workout

    EMOM20: (Each minute is 45 seconds of work with 15 rest)
    Min 1: Man makers

    Min 2: Farmers handle hold (AHAP)
    Min 3: Double unders or single unders
    Min 4: Sand bag bear hug hold (AHAP)
    Min 5: Rest