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

  • 6/17/20 Workout

    Warm up (10)
    200m run
    10 squats
    10 jax
    10 push ups
    10 heels to rear
    10 knuckle draggers
    10 mountain climbers
    10 over under
    10 pik n grass
    10 arm circles
    :30 sec pigeon per

    GRT(20)
    run/walk for 20:00 mins or 2 miles

    Finisher
    50 tucks
    1:00 quad stretch

  • 22092014 Workout

    WOD 140915:

    BBG

    5X1 Snatch from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed

    BB Cycling/Midline

    1a) 3+1X5 Touch & Go Snatches (full) – three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.

    Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.

    1b) 3X60 second Weighted Plank Hold (plate on back) – heaviest possible, rest 90 sec.

    Conditioning

    For time:

    Row 1,000m
    30 TTB
    Row 750m
    25 TTB
    Row 500m
    20 TTB

    TC: 16 min

  • Kotitreeni WOD Workout

    21-15-9
    KB/DB thruster
    burpee

  • 20 burpees Workout

    20 burpees

  • #SLACOM09052020 Workout

    W.UP
    MOBILITY SPALLA NICOLAS ERBINI (INSTAGRAM)

    ROUTINE MOBILITA' NICOLAS EREBINI (INSTAGRAM) 14 APRILE

    4-5 RND X Seated Straight Bar Cable Row 10-12 Medium Plus (ARY BENT ROW)

    4-5 RND SCROLLATE 10-12 CON BILANCIERE

    4X6-8 STRICT PULL-UP PRESA STRETTA

    Scoring:

    STRENGHT WL
    EMOM
    OGNI 90" PER 12' 8 SET
    4 Squat Clean @70%

    Scoring:

    WOD
    "RACCOON"
    7 RND FOR TIME

    10 MUSCLE SNATCH
    200MT ROW7RUN

    POI

    AMRAP 16'

    5+5 DB THRUSTER ONE ARM HEAVY
    10 DB BOX STEP OVER (STESSO CARICO)

    POI

    AMRAP 8'

    MAX REP PULL-UP CON VEST O ZAINO ZAVORRATO
    AD OGNI BREAK 10 BURPEES

    Scoring:

    conditioning
    For Time

    ROW/Run 300m
    21 Shoulder to OH 60/40Kg
    Rest 1'
    ROW/Run 300m
    18 Shoulder to OH 60/40Kg
    Rest 1'
    ROW/Run 300m
    15 Shoulder to OH 60/40Kg
    Rest 1'
    ROW/Run 300m
    12 Shoulder to OH 60/40Kg
    Rest 1'
    ROW/Run 300m
    9 Shoulder to OH 60/40Kg

    Scoring:

  • 26.3.2020 Sali Workout

    Eilinen/

    Alakerran CF ohjelmointi

  • CFPORVOO Partner WOD 8.7.2023 Workout

    C1) Partner WOD,
    6 rounds YGIG
    8 deadlifts 100kg/80kg
    10 bar over burpees
    10 C2B
    400m run (both run)

  • Gymnastic Wod Workout

    For TIME
    6 ROUNDS:
    16 Butterfly Pull Ups

    32 Jump Rope Double Unders

    Perform 3 Burpees each time you break on DU's

  • MAYFLY PRO TRACK Workout

    A,
    Romanian Deadlift
    3 x 10
    - each set AHAP
    - 2-3 mins rest btw

    B,
    AMRAP 6 min
    3 Power Clean @84/57kg
    6 T2B
    Goal: 9+ Rounds

    C,
    Intervals
    Row: 3 x 1000 meters
    - max effort each
    - 2 min rest btw
    - stay within roughly :10-:15 sec on all intervals.

  • WOD 27/09/19 Workout

    6 rounds of

    12 Alternating Arm KB Snatch @24/16kg

    12 Box Jump

    12 Knee to Elbows