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

  • Hang Workout

    Pre-WOD:
    400 Meter Run
    5 Rounds of "Cindy"
    - 5 Pull Ups
    - 10 Push Ups
    - 15 Air Squats

    WOD - 3 Rounds For Time:
    -15 Hang Cleans (#135/95)
    -15 Burpees

  • Lauantai 20.8. Workout

    Treeni

    HS skill wod 20 min
    10m Hs walk
    15 Pull up

    20/15 cal Bike/ echo bike

    Rest 2 min

    Hiki
    Wod
    12 min amrap
    5 Pull up
    10 Wall ball
    15/12 cal Row
    1 min rest

  • Keskiviikko WOD Workout

    Find your one rep max Snatch in 8min

    EMOM 8 (70% 1RM)
    1x Snatch + 2x OHS

    Amrap 8min
    10x Bar over burpee
    20x Air sq
    30x Sit up

  • Back Squat Strength

    10x3 Back Squat @80%
    - Rest 2min btw

    3x10 Back Squat @65%
    - Rest :90 btw

  • Thirty Workout

    WOD - 30 Rounds AQAP:
    -1 Dead Lift
    -3 HSPU
    -5 Wall Ball Shots

    30 total DL
    90 total HSPU
    150 total Wall Ball Shots

    PR on HSPU. Completed entire workout with no abmat, all kipping HSPU ... head touching the floor. This is a guy who had an epic fall over when I tried my first handstand on the wall ... just a year ago. That was my goal to see if I could do the entire workout with good HSPU. Couple, would have been no rep'd , but 90 HSPU - I am happy with that. Progress. Pushing Limits.

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Harjoitellaan tempausta

    5min amrap
    4+4 kp tempausta
    20 naruhyppyä

    2min tauko

    5min amrap
    8 seinäpalloa
    8 burpeeta

    Loppuvenyttelyt

  • Superkids 10-13 v WOD Strength

    Maastaveto / Tekniikka

    5 x 8

  • Lauantai 20.8. Workout

    Treeni
    HS skill wod 20 min
    10m Hs walk
    15 Pull up

    20/15 cal Bike/ echo bike

    Rest 2 min

    Hiki
    Wod
    12 min amrap
    5 Pull up
    10 Wall ball
    15/12 cal Row
    1 min rest

  • Strength Strength

    1a) Sumo Deadlift w/(2-0-X-0) tempo - 3 x 5

    *Build up to a heavy set of 5. These are not touch and go reps. You will take 2 seconds to lower the bar down each rep, just like the previous cycle of Deadlifts, but will start from a dead stop on the ground each repetition.

    1b) Hip Flexor Mobility x 5/side b/t sets of Deadlifts

    . . . REST 2-3 MINUTES B/T SETS. . .

    *The Sumo Deadlift is simply a wide-stance Deadlift. This will probably feel awkward to a lot of people, but the benefit from performing these for a 4-week cycle is gaining more external (outward) rotation in our hips and creating stability there due to the wider stance. You will recruit muscle fibers that are not used to firing which will, in turn, result in healthier, stronger hips and a better conventional stance Deadlift down the road. Don't worry if you don't pull as much weight from the Sumo position. Just have fun doing a different Deadlift variation for a few weeks.

  • Vacation WOD - July 8th Workout

    Vacation Travel WOD:
    - 400M Run
    - 100 Jumping Jacks
    - 75 Air Squats
    - 50 Push Ups
    - 25 Burpees

    Completed in Sevierville, TN in the resort parking lot. My sister joined us again. Walked around resort as cool down and prepared for our day at Dollywood, USA ... that's right. A day of walking a theme park in Tennessee humidity was beast, and count riding all the roller coasters as part of this workout as well. I figured ... if CF did not kill me this past year, a damn roller coaster won't :)