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

  • Rest day Workout

    Total workouts of the week 14 hours, x 7

    Metcon: ma, ke, la
    Aer: to, pe, 30 + 60 = 90 min
    Squat: 1680 kg

    Gymnastics:
    C2B 65
    Pull up -
    T2B 70
    HSPU 55

    MU ma, la 9
    BMU ma, ti, pe 42
    Bfly ke
    HSW ma, ti, ke, pe

  • Saturday Warm up Workout

    Warm Up
    30-40 band pull aparts
    then 2 rounds

    1:30 easy/mod pace row
    50 single unders
    10+10 lateral box step ups
    10+10 single arm db press
    15-20 hollow rocks
    :30 side plank R/L

  • fAB times Workout

    50 - 40 - 30 - 20 - 10

    Ab mat sit-ups
    Double Unders
    Burpees
    .5, .4, .3 etc on curve OR 500m, 400m, 300m, etc on Erg - whatever is open!

  • 2 x Clean & jerk Strength

    Find your daily max on c&j doubles.

  • Hatch week 2 day 1 Strength

    Hatch week 2 day 1: front squat

  • 5 rounds Workout

    5 rounds
    Max rounds in 3 minutes of
    6x Push-ups
    12x Squats
    18x Kb swing

    Rest 1 minute after completion

  • CFKN nuoret Workout

    Lämmittely ja mobility

    ×painonnosto

    Nopeustreeni:
    100 kyykkyä, otm: 3 burpee

    Loppuvenyttelyt

  • Hatch day 1 week 2 Strength

    Hatch day 1 week 2: back squat

  • Dirty DT Workout

    Every 3 mins for 12 mins (4 Rounds)
    1 Round DT + 10 bar over Burpees

    Score is total working time

  • Performance Workout

    A.
    Three sets of:
    Weighted Strict Pull-Ups x 3 reps
    Rest 30 seconds
    Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight
    Rest 30 seconds
    Strict Pull-Ups x Max Reps
    Rest 30 seconds
    Strict Supinated-Grip Pull-Ups x Max Reps
    Rest 3 minutes

    B.
    Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
    Row 500 Meters
    Run 400 Meters
    30 Push-Ups