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

  • AccessoryWOD Workout

    3-4 sets for quality:
    Pick one dumbbell or Kettlebell to use for all movements
    20 Single Arm DB Overhead Squat (10 reps per arm)
    10 Single Arm DB Shoulder to over head (5 reps per arm)
    20 Alternating Goblet Cossack Squat
    10 Single Arm Ring rows (5 reps per arm)

  • CFK 131114 Workout

    20 min AMRAP21 wall ball
    15 box over jump
    9 power clean 60 kg

  • Clean & Jerk Strength

    Työntö nousu 5kg alle viimeisen verryttelypainon ykkösinä (kisaverryttely - 5kg ilman kisanostoja)

  • Bruck - 400m run/squats/jerks Workout

    WU:
    800m row

    Skills:
    squat and jerk

    WOD:
    4 RFT
    400m run
    squat (45% 1RM)--135 3 RM, did 60 bc hips really tired
    jerks (45% 1RM)--did 55 bc form sucks

    28:49

    DIZZY during the workout...prob bc all of the up and down movements

  • Long Interval Workout

    Choose ONE of the following sports

    Swim Repeat 200m, recover 3:00 until form/pace deteriorates

    Bike Repeat 3k, recover 3:00 until form/pace deteriorates

    Run Repeat 1k, recover 3:00 until form/pace deteriorates

    Row Repeat 1200m, recover 3:00 until form/pace deteriorates

  • 22.9.2020 Workout

    For time with partner

    Part 1:
    Row 60 calories. Emom 3 burpees

    Part 2:

    35 One arm Devils press 22,5/15kg. Emom 3 Wallball 9/6kg

    Athlete A perform first complete section 1. After that athlete B. Then moving Part 2.

  • Walking lunges, box jumps and weighted pull-ups (main site SATURDAY 141115) Workout

    4 rounds for time of:

    • 100-foot walking lunge, carrying 30-lb. dumbbells
    • 24-inch box jumps, 30 reps
    • 30-lb. weighted pull-ups, 20 reps

  • 10112014 – Cicle I – Week I – Day I Workout

    A) Lower Strength

    Back Squat

    3×5 (3 serie per 5 reps)

    – importante la forma perfetta, saliamo col carico finche la forma ce lo permette in modo da avvicinarci alla prima serie da 5 con un peso decisamente impegnativo per eseguire i 3 set con un carico pesante.

    B) Upper Strength

    Ring Dips

    Emom 10′

    Max Strict Ring Dips Unbroken

    – all’inizio di ogni minuto eseguire il massimo numero di ring dip senza trasferimenti di energia

    – forma perfetta, no kip

    C) Metabolic Conditioning

    Amrap 12’

    5 Pull ups

    6 Power Snatch 50/35kg

    7 Over head Squat 50/35kg

    – i carichi possono essere modificati in base al livello, sia aggiungendo peso che sottraendolo

    – la chiave del Met Con è tenere intensità alta quindi il carico deve essere molto impegnativo ma non farvi rimanere fermi per più di 10/15”.

  • Skills & Metcon Strength

    Total 100min
    A. WU 500m row, 3 rounds: 5 front squat 20kg, 5 ring row, 150m run,
    mobility
    B. Strength weighted chin-up 4x3-4
    C. Skillwor: KPU practice for 20min

    D. Metcon
    1. "Run, jump, squat"
    3 rounds for time:
    400m run
    15 box over jumps 20"
    10 front squat 60% 1RM = 37.5kg
    Result: 12.00, 179/191
    Rounds: 4.00, 4.08, 3.52 173/187, 181/187, 184/191

    1. "07102014" 4 sets: in 2 min complete AMRAP of: 350m row, ME DU Rest 2 minutes between sets Your score is the least amount of DU's achieved Result: 35, 169/188 Rounds: 35, 38, 41, 37 171/185, 172/188, 174/188, 172/187 Soudut 1.24, 2.00/500m

    E. Post WO 1000m row, mobility 10min

  • Short Interval Workout

    Choose ONE of the following sports

    Swim Repeat :30s on, :30s off until form/pace deteriorates

    Bike Repeat :30s on, :30s off until form/pace deteriorates

    Run Repeat :30s on, :30s off until form/pace deteriorates

    Row Repeat :30s on, :30s off until form/pace deteriorates