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

  • Annie Workout

    Mobility Day / Pre 14.4 Announcement

    3 Rounds - Not For Time:
    - 20 Sec L Sit
    - 20 Sec Hollow Rock
    - 20 Sec Handstand Hold
    - 10 Good Mornings
    - 10 Banded Pull Apart
    - 10 Reverse Hyper

    Annie - For time:
    50-40-30-20-10
    - DUs
    - Situps

    Mobility day in preparation for tomorrows CF Open workout. 1st time completing Annie with DUs, so PR and RX for me. Big victory for small fish in the CF ocean.

  • 18.5.2019 Sali (kevyt viikko) Workout

    Rive 1 RM (15 min)

    VAPU 1 RM (15 min)

    Etukyykky 2 RM

  • Midline Mayhem Workout

    Complete
    100m Walk w/ BB OH
    100m Walk w/ BB Back Rack
    100m Walk w/ BB Front Rack
    Barbell @50% of Strict Press

  • CFKN nuoret Workout

    Lämmittely ja mobility

    Pystypunnerrus telineestä

    Metcon 1-10
    Leuka
    Seinäpallo

    Loppuvenyttelyt

  • Warmup Workout

    3 Rounds For Time @ 75% Effort
    Run 400m
    20 GHD Hip Extensions
    20m Quadruped Crawl
    *Goal is to stay very sustainable. Use this to warm up and get your breathing going for the day.

  • 10.10.25 Strength

    3x
    4 sumodeadlift + 6 squat jumps with db's
    -rest as needed

    Räjähtävät kyykkyhypyt

  • Rest Day Workout

    Day 4

    Warm up:
    - Full Body Stretching
    - 10 minute jog

    Work out:
    -30 minute run at %40-50
    -70 USMC crunches
    - 14 pull ups

    Cool Down:
    Light stretching

    Why the name?
    Well. . .you don't have to know Greek to understand the reasoning behind this name. After a long day doing hill repeats, your legs are going to feel punished, so reward them by taking a nice and easy jog. You will also notice that the amount of pull ups and crunches has increased since you're not working your legs hard. Maybe you're wondering why they're called USMC crunches too. Well, the reason why is because you are training to pass the physical fitness test of America's Spartans.

    In order to score a perfect PFT score, a Marine must not only be able to run 3 miles in 18 minutes (your goal). They must be able to do 100 modified crunches and 20 pull ups in under 2 minutes per exercise. By completing all of these exercises in the given amount of time, a perfect score of 300 points will be awarded to the Marine.

    Rest up and remember that the crunches and pull ups aren't all that bad once you've finished them.

  • Accessory Gymnastic Workout

    Pull-ups
    5 x 2 @ 65% of 1RM
    Scale:https://vimeo.com/175741058

  • 21.8.2018 Workout

    Eilinen/

    Kuminauha hypyt 7x2

    Taskuilta raakatempaus 10x2@50-60%

    Niskasta Te- otteella VAPU

    4x4

  • Strength Strength

    80 min

    1.Rehab for 20 min
    Dead bug
    Bird dog
    Banded good morning
    Monster walk
    Gmed. w/band
    Single leg KB DL
    Side plank

    2.Strength
    A1. Strict dips from JG
    8 x 8 reps
    A2. Front squat, 3 x 6

    B. Back rack reverse lunges, 8/side
    50 55 55

    C1. Hamstring machine
    10x40 9x40 9x40 kg
    C2. Abduction
    10x55 10x60 10x60 kg