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

  • Jacked gymnastics + conditioning Workout

    120 min

    1.Own skill
    A. Bfly pull up practice for 15 min

    2.JG PP 19.7.2018
    B. Capacity
    - 3 minute AMRAP of butterfly pull-ups in sets of 3 only
    - Small butterfly pull ups, total of 7 sets = 21 reps

    Rest 3 minutes

    • 3 minute AMRAP of kipping TTB in sets of 3 only
    • Total of 13 sets = 39 reps

    C. Accessory, 3 rounds:
    - 10 support swings
    - 10 bottom of dip swings
    - 20 LYTP

    3.Conditioning
    A. 0:00-10:00
    2-4-6-8-10-.. Shoulder to overhead 35kg
    10+10m Double KB Walking lunge between sets - 16 kg
    Result: 3 clean & jerk @ round of 12

    B. 10:00-15:00:
    Heavy single in Clean
    Result: 60 65 67.5 kg

    15:00-18:00 Rest

    C. 18:00-23:00:
    5min AMRAP:
    6 Thrusters @ 35kg
    10 KB Swing
    - All out!
    Result: 5 rounds + 2 thruster = 82 reps

  • WW2018 Qualification Even 2 Workout

    5min AMRAP:
    Wallball 4-8-12-16...
    TTB 2-4-6-8...

    4min time to find 1RM in Squat Clean + Hang Squat Clean + Jerk

    5min AMRAP:
    Continue part 1

    Score= total reps from part 1+3 and max kilos lifted in part 2

    This is max effort. Check more info from www.cfwinterwar.com

  • The Chief Workout

    Max rounds in 3 minutes of:
    135 pound Power cleans, 3 reps
    6 Push-ups
    9 Squats

    Rest 1 minute.

    Repeat for 5 cycles.

  • 14.4.2019 Workout

    Alakertaan ja peruskestävyys lenkille klo 17:00

  • 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.

  • 130607 Workout

    Complete as many rounds as possible in 20 minutes of:
    5 Handstand push-ups
    7 Chest to bar pull-ups
    35 pound Dumbbell squat snatch, 10 reps, alternating

  • 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.

  • 16.10.2023 Warmup Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • Warmup Workout

    5 Rounds For Time @ 75% Effort
    Run 200m
    6 KB Snatch R
    6 KB Push Press R
    6 KB Snatch L
    6 KB Push Press L
    *Goal is to stay very sustainable. Use this to warm up and get your breathing going for the day. Choose a KB weight to go unbroken with.

  • STRENGTH Workout

    • 20 Min AMRAP of:
    BB Deadlifts
    75% 1RM
    Accumula le reps nello schema che preferisci serie da 5, serie da 3 ecc. ma senza andare ad
    esaurimento, mantieni ogni rep tecnica e veloce.
    Maximum perform 40 reps.