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

  • HOME WOD 8 Workout

    WARMUP
    5 min of single under or double under practice.
    Alt. 5 min of hard cardio to warm whole body up.

    50 squats change feet position after every 10 reps
    30 squat rotations.

    STRENGTH/SKILL
    15-20min practice
    Skill focus is to work on your pistol squat. Work from top down or from bottom position. You will integrate mobility in to this.
    Reduce range of motion or use something to help you come out of the squat. like a stick or band.

    Stay pain free during this practice. If you have had any surgery or problems recently. Go really slow!

    ( If you are badass at pistols....good for you) Do 5 sets of 10/ per leg Alternating. Weighted or bodyweight.

    1. Do a pistol squat or try as good as you can. Establish the weaker side.
      -Use ball or stick to mobilise, massage foot soles 2min. Do ankle mobility/stretch 2 min. Retest pistol.

    2. Mobilise, massage calfs retest pistols.

    3. Mobilise behind knee and arround knee cap. (be gentle) retest pistols

    4. Mobilise massage inside thighs 2 min per leg. Retest pistols.

    5. Mobilise massage glutes, TFL, lower back. Retest pistols.

    Film you improvements or take a photo so you can see what changes you are making.

    WORKOUT

    AMRAP 10min
    5 pistols/leg
    10 push ups
    20 push press ( one arm 10/10 if needed )

    Scale to one leg squat variations doable for you for this workout. There are many.

    COOL DOWN.
    5-10 min foamrolling body and calm breathing.

  • Kehonhuolto Workout

  • Chelsea Workout

    EMOM for 30 minutes (until you can't complete the round in 60 seconds) of:

    5 pullups (3 bands)
    10 pushups
    15 squats

  • Road Bike Workout

    Upper Bidwell Park
    11 miles
    60:00
    http://connect.garmin.com/activity/370231821

  • 03/28/2013 Workout

    50 KB Swing 25#
    25R/25L KB Snatch 25#
    100M KB High Elbow Farmers Walk 2x25#
    100M KB Farmers Walk 2x25#
    50 KB Goblet Squats 25#

  • 03/22/2013 Workout

    4 x 100M Sprints
    16.81,16.01,17.00,18.29

    1 pull up
    1 chin up
    6 band assisted pull ups (3)
    25 trx rows
    25 jumping pull ups

    25 push ups

    25 air squats

    25 bench dips

    3 walk ups

    10 burpees
    25 ball situps
    25r/25l kb windmills 25#

  • CrossFit Games Open 13.2 Workout

    Complete as many rounds and reps as possible in 10 minutes of:

    115 pound Shoulder to overhead, 5 reps
    115 pound Deadlift, 10 reps
    15 Box jumps, 24" box

  • Conditioning Workout

    EMOM
 20

    M1 12/15 cal row

    M2 3 Squat Snatch
    M3 
8-15 pull up
    
M4 3 Squat Snatch

    ahafa
    RPE 9

  • CFKN nuoret Workout

    Lämmittely ja mobility

    Harjoitellaan: boxihyppyä
    pienemmästä- korkeampaan

    12min amrap:
    6 kyykkyä
    6 punnerrusta
    6 rengassoutua
    50m kone

    Loppuvenyttelyt

  • 121025 Workout

    Row 500 meters
    Body weight Bench press, 30 reps
    Row 1000 meters
    Body weight Bench press, 20 reps
    Row 2000 meters
    Body weight Bench press, 10 reps