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

  • OHS, box jumps and shoot-throughs (main site Thursday 200312) Workout

    Complete as many rounds in 20 minutes as possible of

    ♀ 95-lb. OHS, 24-in. box
    ♂ 135-lb. OHS, 30-in. box

  • Hopper Workout

    Pre-Wod:
    -5 X 2 Back Squats (115#, 135# , 145#, 145#, 145#)

    15 minute "Hopper" (Various WOD's pulled out of a "hopper" every minute, 1 round is a minute of rest) (#135,95#)
    For Example:
    Minute 1: 15 Burpees
    Minute 2: 8 Roll Outs
    Minute 3: 10 Thruster
    Minute 4: 12 Dead Lift, 9 Hang Clean, 6 Push Press
    Minute 5: 30 Push Ups
    Minute 6: 20 Deadlifts
    etc ... for 15 total rounds.

    CRUSHED ME. Did I feel inadequate after this workout. 95# soon became a monster, everything in this workout became a crushing effort. Continue to build strength in squat and strengthen knee / increase range of motion.

  • Back squat Strength

    On the 2:00 x6:
    3 @77%
    1 @87%
    3 @80%
    1 @90%
    3 @83%
    1 @93%

  • 15.6.2019 Workout

    Eilinen/lepo

  • Perjantai WOD Workout

    FRAN
    21 - 15 - 9
    Thruster (30/42,5kg)
    Pull up

    Tc: 10min

    4 rounds 30s / 15s
    1. Plank
    2. Superman hold
    3. Hollow hold

  • CFKN Lapset Workout

    Alkulämmittely leikkiä ja mobility

    Istumaannousu tabata

    12min amrap
    4 leukaa
    4seinäpalloa
    4 mavea
    30m juoksu

    Loppuvenyttelyt

  • Endurance Workout

    • 2 Interval of:
    Assault Bike 25:00 @ 105-110% MEP
    5:00 rest between interval
    MEP = Kcal pace/min sui 30:00 @ max Kcal. Se nel test dei 30:00 @ max Kcal hai fatto 300 Kcal,
    il tuo MEP è 10 quindi in questo lavoro devi tenere un pace/min pari a 11-12 Kcal.
    Se non hai il risultato del test sui 30:00 @ max Kcal, fai questo test al posto del lavoro ad intervalli.

  • 11/15/19 Workout

    Warm up(8)
    100m run
    10 big arm circles
    10 pik-n-grass
    10 lunge
    10 high knees
    10 active spiderman
    10 plyo
    10 plank tap
    10 active cradle
    10 body builders
    :30 samson per

    Workout(15)
    3000m row

    Finisher
    50 double crunch
    1:00 min pigeon per

  • Outdoor training #05 & Live training #44 Workout

    Warm up 3 rounds:
    Lunge + hip push x 5+5
    Scapula push up + rotation 5+5
    Hamstring strech x 10+10
    Dead lift 5+5
    Plank rotation 5+5

    AMRAP 20 min, every 3 min 3 burpees
    Lunge + squat + lunge x 5+5
    Push up+shoulder tap+shoulder tap x 10
    Dead lift + row x 5+5
    Sit up + russian twist x 10
    Running/ Skipping/Jumping Jacks x 50

  • Lördag 6/7 2019 Workout

    Partner wod
    10rft, alternate full rounds
    250/200m row
    15 thrusters 35/25kg
    10 pull ups