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

  • WOD 120315 Workout

    A.M.R.A.P. 12'
    ► 15 Snatch
    ► 15 Burpees facing Bar

  • HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE SINGLE-LEG ROMANIAN DEADLIFT Workout

    HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE SINGLE-LEG ROMANIAN DEADLIFT SUPERSET*

    Performance
    A1) Tempo (40×1) Handstand Push-Up:
    5 x 6-10 reps

    Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

    A2) Dumbbell Split-Stance Single-Leg RDL:
    5 x 6-10 reps

    Add weight and/or reps to last week.

    Fitness
    A1) Tempo (40×1) Seated Dumbbell Press:
    5 x 5-8 reps

    Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

    A2) Dumbbell Split-Stance Single-Leg RDL:
    5 x 6-10 reps

    Add weight and/or reps to last week.

    *Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

    Post loads/reps to comments.
    Exposure 2 of 8

    3 Rounds for Time:
    400m Run
    21 Wall Balls 20/10, 14/9
    7 Ring Muscle-Ups

    20 minute cap. If your Muscle-Ups are inconsistent, then cut some volume and count all attempts as reps. No Muscle-Ups? Scale each muscle up to 1 Strict Pull-Up (Chest-to-Bar of you can) + 1 Hand Release Push-Up. Push the pace on the runs and aim to do the Wall Balls unbroken.

    Post time and Rx to comments.

  • Charlie Brown Workout

    3 RFT:
    15 OHS, 135/95
    30 Abmat Sit up
    45 KBS, 53/3

  • 07MAA2015 Workout

    Weighted Pull Ups
    5-4-3-2-1-1-1-1

    Push Ups
    4 sets max reps (tempo 31X1)

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Etukyykky 7×5

    Wod: Elizabeth

    Loppuvenyttelyt

  • Bootcamp-treeni 067 Workout

    4 kierrosta AMRAP

    30 sek burpee
    30 sek lepo
    30 sek X-hyppy
    30 sek lepo
    30 sek vuorikiipeilijä
    30 sek lepo
    30 sek linkkari
    30 sek lepo

  • 2 rounds of Airdyne intervals (5-4-3-2 minutes) Workout

    2 rounds:

    5min ON, 3min easy spin,
    4min ON, 2min easy spin,
    3min ON, 1min easy spin,
    2min ON, 30sec easy spin.

    Rest between rounds: 3min

    Assault Bike/Airdyne Details: Ride 5min hard, spin 3min, 4min hard, 2min easy…
    The ON tempo is fast. Your tempo should get progressively faster from interval to interval. Reset your starting tempo each round.

  • Weekly update, Week 49 Workout

  • 17.6.2019 CF Workout

    Sama kuin Sali

  • maastaveto Strength

    Superkids 3 x 5 maastavetoa (sumo)

    Ninjat 3 x 7 maastavetoa