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

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Pull Ups 5 reps
    Diamond Push Ups 7-10 reps
    One-Arm DB Overhead Squats Dx (light weight) 10 reps
    One-Arm DB Overhead Squats Sx (light weight) 10 reps
    Butterfly Sit Ups 15 reps

  • Parijumppa Workout

    Parin kanssa yhteensä 100 thrusteria kahdella kuulalla, toinen roikkuu toisen tehtäessä.

  • Kotitreeni WOD Workout

    WOD
    5-10-15-20-25-10-5
    bench dip
    mountain climber/russian twist
    jumping jack

  • CFKN Lapset Workout

    Lämmittely leikkiä ja mobility

    Selän ojennus tabata

    Otm 16
    1) 5+5 vuorikiipeilijä
    2) 2× skin the cat
    3) 4 x boxi hyppy
    4) 4 x valakyykky kepillä

    Loppuvenyttelyt

  • 1. Conditioning Workout

    Teams of 3
    For Time:
    100/70 Calorie Row
    100 Dumbbell Snatches (50/35)
    100 Lateral Barbell Burpees
    100 Thrusters (115/80)
    100 Lateral Barbell Burpees
    100 Dumbbell Snatches (50/35)
    100/70 Calorie Row

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Ring Rows (Feet parallel on ring) 10 reps
    Close-Grip Push Ups 10 reps
    Air Squats 15 reps
    Strict Toes to Bar 5 reps

  • 12 min 3 liikettä Workout

    12min

    1. ​6-10 varpaat tankoon 2.​ 4-8 käsilläseisontapunnerrus
    2. ​8-12 boksihyppy

  • Perjantai 1.6 Workout

    Conditioning
    In Teams of 3, AMRAP 25:
    9/6 Calorie Assault Bike
    6 Burpees over Wreck Bag
    100 Meter Wreck Bag Run (50/35)
    Partners complete full rounds before switching.

    If Completing Individually, Complete As:
    On the 3:00 x 7 Rounds:
    9/6 Calorie Assault Bike
    6 Burpees over Wreck Bag
    100 Meter Wreck Bag Run (50/35)

  • Randy Workout

    Pre-WOD:
    5x2 Strict press (95, 115, 125, 130, 130)
    5x2 Push press (115, 125, 145, 135, 135)

    WOD:
    Choice of Isabel or Randy

    Isabel -
    30 snatches for time, 135#/95#

    Randy -
    75 power snatched for time, 75#/55#
    - Shared bar with partner, impacted time - but still tough!

    Post WOD:
    Sit-ups - Weighted then Unweighted
    15, 10, 5
    - Used 25# DB

  • Wizard Workout

    Pre-Wod
    Front Squat: 10-8-6-4-2 (95-95-95-115-115)
    Hang Clean: 7 X 3 (95-115-115-135-135-115-115)

    WOD: For Time (7 Minute Cap)
    21-15-9
    -Burpee
    -Pull Up

    • Full Depth Front Squat - no cheat. ** No band for pullups.

    One of my first WODs completed within the Cap. Exciting personal accomplishment and great to see others push through!