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

  • Warmup Workout

    Row 1000m (sprint the last 50m of each of the 4 250m intervals)
    +
    2 Sets NFT
    6 Single Arm KB Snatch R
    6 Single Arm KB Snatch L
    4 Burpee Broad Jumps
    *warm up in nature - explosive sets - lighter loads

  • Team WOD 24.5 Workout

    So you think you can plank?

    In a teams of 3 perform the following:

    7 min amrap of Cleans 60/40
    7 min amrap of Box jumps
    7 min amrap of Push ups

    One athelete working at a time, while two others are planking

    The score is the total amount of repetitions

  • Lapset syksy 17 Workout

    Lämppä ja mobility

    OTM 18
    1. 1xKöysikiipeily
    2. 2-4x seinäkävelyä
    3. 10x KK-heilautus

    Metcon: Amrap 6min
    6x Boxi hyppyä
    6x istumaan nousua
    -aina kun uusi minuutti käynnistyy: tee 3 burpeeta ja jatka mihin jäit

  • 3 Mile Interval Run - Mile 1 Workout

    Run one mile at between 75 pt pace and 45 seconds faster. Keep a focus on form and speed - don’t start fast and burn out, don’t start slow and fall behind. If you’re going to RACE against the clock, PACE against the clock.

  • Run Workout

    Back from Vacation yesterday with oldest son for weekend basketball tournament, taught martial arts class last night 7-9, morning meeting at 7:30 ... woke up and completed a mile run in this damn Texas heat. Back at CFR tomorrow morning.

  • VOIMA/TEKNIIKKA Strength

    Snatch
    60%/3
    65%/3
    (70%/3)3

  • Superkids 10-13 v taito Workout

    -Käsilläseisonta
    -ring MU voima
    -tiukka leuka 3 x max reps

  • Etukyykkyjä Strength

    6x4 etukyykky

  • Body control ! Workout

    5 rounds for quality:

    4 strict toes to bar + 20 sec hanging L-sit hold
    4 superslow ring push ups + 20 sec support hold in the top position of ring push up
    10 left side V-ups + 20 sec plank hold
    10 right side V + 20 sec plank hold

  • Clean Complex Workout

    Work on your C&J Tech. 50% OF 1RM C&J
    3 Position Clean;
    Hip
    Above the Knee
    Starting Position