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 sets of Workout

    5 x Front Squats (75-85%)
    rest 10s
    10 x Walking Lunge steps w/B.B, DB or KB
    rest 3min btw sets

  • 9/20/19 Workout

    100m run
    10 knuckle draggers
    10 heel grab
    10 side lunge
    10 pik-n-grass
    10 squats
    10 mclimbers
    10 push ups
    10 hollow rocks
    1:00 min samson stretch

    Intervals(10)
    c/o Alchemy 365
    A10:

    EMOM –

    Minutes 1, 3, 5, 7, 9:
    30 Shoulder Taps
    10 Push-Ups

    Minutes 2, 4, 6, 8, 10:
    30 Seconds: Single Leg L-Sit (right)
    30 Seconds: Single Leg L-Sit (left)

    Finisher
    50 double crunch
    1:00 elevated child's pose

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  • HOME WORKOUT 260520 #2 Workout

    5x8/8 Single arm seated arnold press
    - Go by the feeling
    - Every set with the same weight
    - Rest 1min

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Harjoitellaan köysikiipeilyä

    12 min OTM
    1) 2 seinäkävelyä
    2) 6 boxihyppyä
    3) 7 valakyykkyä kepillä

    Loppuvenyttelyt

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Butterfly Pull Ups 5-10 reps
    Handstand Push Ups 5-7 reps
    Double DB Walking Lunge (light weight) 16 reps
    Ring Front Plank 0:30-1:00

  • 8/20/19 Workout

    Warm up(8)
    front kicks
    cradle

    active samson
    step squat

    heel walk
    toe walk

    heel grab
    knee grab

    straight leg bear crawl
    heels to rear back

    Mobility(4)
    1:00 min pigeon per
    1:00 min front rack stretch

    Warm up squat clean(8)

    Workout(20)
    Partner workout-c/o AAYMCA throwdown
    "Low 5"
    1600m run-then squat clean ladder
    15 squat cleans 95/65- challenge-155/105
    12 squat cleans 115/75-challenge 185/125
    9 squat cleans 135/95-challenge 225/155
    6 squat cleans 155/105-challenge-255/175
    3 squat cleans 185/125-challenge-275/195
    If you're going solo then cut numbers in half, but try to partner up

    Opt(12)
    Iso-core
    4 giant sets
    8 floor press
    8 dips-ring dips
    8 curls
    8 s/a row
    8 v-ups

    Opt(12)
    5x100m hill sprint
    work up to heavy jerk(8)
    gymnastic goat

    Finisher
    30 scap push ups
    60 alt toe touch
    1:00 samson stretch

  • 16.6.2024 Accessory Workout

    2 rounds for quality

    0:30 superman hold
    8-10 ring push up
    8+8 kb gorilla row

  • Army Combat Fitness Test Workout

    Evaluate the current state of fitness using the ACFT.
    Select personnel conduct the ACFT.
    Other personnel conduct the alternate event.

    Log your score, to track progress over time.

  • Weight Lifting Strength

    CNJ 5x1
    Clean pull 5x2
    Back squat 5x4