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

  • Press Workout

    Strength/Skill:
    5x2 Strict Press

    WOD - 5 Rounds 12min Cap:
    - 12 STO (#115/#75)
    - 50 DUs (mod: 50 lateral bar jumps)
    - In time remaining max rep MU or CTB Pull Ups or Pull Ups)

    Post:
    2x 500M Row for time

    95# for STO, RX DUs all 5 rounds; + 21 C2B in time remaining.

  • Muscle & Power, AV1 Strength

    Hang squat clean 5x3 reps

  • Main site Monday 220725 Workout

    4 rounds for time of

  • SPCOM10092019 Workout

    A.

    2 rnd
    1k Bike
    15 Banded Good Morning
    15 DOUBLE DB PRESS
    PVC+MOBILITY

    B.

    AMRAP 10'
    10 DB SNATCH
    15 DB Box Step over
    200mt run

    C.

    Back Squat
    Set 1 – 5 rep @ 65-70%
    Set 2 – 3 rep @ 75-80%
    Set 3 – 1 rep @ 85-90%
    Rest 2-3'
    poi
    Ogni 2' per 14' (7set)
    Back Squat x 2 rep @ 95%
    ogni set 20" skip

    D.

    3rnd
    60" Dmb Front Squats 22,5/15kg
    Rest 30"
    60" C2B
    Rest 30"
    60" Push-Press 22,5/15kg
    Rest 30"
    60" TTB
    Rest 30"
    60" Assault Bike
    Rest 60"

    E.

    AMRAP 15'
    9 HPC
    6 HSPU
    3 Rope Climb

  • Max push-ups Workout

    3 rounds

    • max push-ups
    • 1 min rest

  • Superkids 10-13 v WOD Workout

    12 min AMRAP of Cindy

    5 pull ups
    10 push ups
    15 air squats

  • Soutua ja vatsoja Workout

    3 x 30 reps of ring row + weighted abmat situps + 2 min rest.

    Do as many ring rows as you can while maintaining a good form. When you can't go on for more, complete the rest of the reps with weighted abmat situps. You don't need to aim to absolute max reps of ring rows.

    Eg, if you can do 16 ring rows, you will do 14 weighted abmat situps to complete the 30 reps set.

    You can use as much weight as you like in sit ups, eg. plate.

    Extend the arms overhead in the end of each sit up.

    In the ring row you should remain strict and maintain the hollow body. As soon as you start to swing with the hip or you can't pull the chest between the rings, move to the sit up! Be honest!

  • Extra Credit 29-09-2021 Workout

    • Biphasic Hip Flexor Stretch x 30s each
    • Active Straight Leg Raises x 10 each
    • Adductor Rockback Stretch x 30s each *Entire time 6s nasal inhale + 6s nasal exhales

  • Superkids 10-13 v WOD Strength

    Laura vetää.

    Pystypunnerrus 6 x 6

  • Bear Workout

    Strength / Skill:
    1x20 Back Squat (+5% from last week)
    Note: The last 1x20 Back Squat cycle will be Monday due to the CF Open Workout being released next Thursday.

    WOD - Not For Time:
    - 800M Farmer's Carry (53#,35#)
    - 8x 25M XPO Sled Push
    - 3x 15 GHD Sit Ups
    - 3x 2 Rope Climbs

    XPO is BEAST as always! 800M Farmer's Carry aint no joke either! Dropped weight on 1x20 Back Squat to focus on proper depth and firing out of that bottom position. Quality … not quantity for me.