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

  • 4-17-17 Workout

    Warm Up
    Good Morning 3 x 10

    Muscle
    5 x 5
    Box Squat
    Chin Up

    5 x 10
    Weighted Lunges
    Swiss Hammer Curl

    Metcon
    A)
    For time:
    15-ft. rope climb, 30 ascents

    B)
    2 Rounds of:
    400 Meter Run
    25 Thrusters (45/15)
    15 Banded Chin Ups

  • Active Recovery Workout

    Primary
    Swim 500 Meters at easy pace
    20 Min mobility work with resistance band and foam ruler

    Alternate to Swim
    20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

    OR

    Yoga 40 Minutes

  • 120207 Workout

    Five rounds of:
    Run 400 meters
    185 pound Deadlift, 21 reps

  • Recovery WOD Workout

    Warm up
    High knees
    Butt kicks
    Shuffle swings
    Toy soldiers
    Toe touches
    Walking lunges

    WOD
    5 min Row @ a pace you can sustain

    Rest 1 min

    5 min bike @ a pace you can sustain

    Rest 1 min

    800m run

    Rest 1 min

    Repeat

  • Engine - Midsection Work Workout

    4sets, 1-2min rest between sets:

    1) Banded Lunges with a band, midsection work (45 degrees front, sideways, 45degrees back)
    2) 20 Russian Twist

    Ohje: Ensimmäisestä liikkeestä löytyy video. Valitse Russian Twistiin taakka, jota pystyt liikuttamaan kantapäät irti lattiasta

  • Engine - 20min EMOM Workout

    20min EMOM:
    5 Power Clean@60-65% + 5 Box Jump

    Harjoituksen tarkoituksena on tehdä alkavalla minuutilla 5 raakaa rinnalleveto ja 5 boxihyppyä, kahdenkymmenen minuutin ajan. Valitse kuorma ja boxin korkeus siten, että sinulle jää ainakin 20sekuntia lepoa jokaiselta minuutilta. Harjoitus ei ole maksimisuoritus, vaan sinun pitäisi pystyä tekemään täydet 20min läpi, ilman että joudut välissä skaalaamaan.

  • Engine - Back Squat 4x8 Strength

    Back Squat 4x8@70-75%

    Ohje: Älä viä sarjoja feilureen asti. Sinun pitäisi pystyä tekemään 1-5 toistoa vielä jokaisessa sarjassa enemmän kuin mihin lopetat.

  • The Snake - Back by Demand Workout

    Tabata Pull ups
    Grab a box and a band, loosen those shoulders. It's going to burn
    6 Rounds
    STRETCH!!

    The Snake
    2-3 Minutes at each station then switch

    Sled push and pull (weight be determined)

    Heavy Farmers carry 70lbs (guys walk very slow and do 15 shrugs at the end)

    Backsquat max out (135/95) - (Do as many reps as possible without stopping or pausing)

    Power Clean Max out (95-65) - (same as squat)

    Double unders

    Rope juggles - at least 80

    Ring Muscle up Progression

    Partner resistant sprints
    Finish off the day with partner sprints with resistance

    or** 1 Minute boxing shoulder burnout**

  • 2.6.2020 Workout

    Eilinen/Lepo

  • 16.5.2021 CF Workout

    RestDay!