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

  • 210102016 Workout

    Conditioning

    AMRAP 20’
    6 Front Squat @40/35
    8 HSPU
    24 DU/ 90 SU

  • Warmup Workout

    3 sets
    30sec Wall Facing Handstand (bring hands directly under shoulder)
    30-45sec Passive Ring Hang
    10m Single Arm KB Rack Duck Walk/arm
    10 Weighted Slide Board Body Saw

  • Weightlifting strength Strength

    • (1+1+1+1)-…-(1+1+1+1) of:
    BB Squat Clean + Front Squat + Push Press + Jerk
    1RM

  • Aerobic work + gymnastics + strength Workout

    AM: 70 min
    1.Aerobic work
    A. PK1 - PK2:
    2 x 6000m Row
    - 0-3000 m: 24 SPM
    - 3000-5000 m: 26 SPM
    - 5000-6000 m: 28 SPM
    Set 1: 28.30, 2.22.5/500 m, 139/158
    Set 2: 28.26, 2.22.2/500 m, 147/164
    10 min mobility work

    PM: 135 min
    Warm up EMOM10
    1.Gymnastics
    A. Butterfly pull up practice
    - 9 9 8 8 reps

    B. Couple sets of butterfly chest to bar practice
    - 5 sets

    C. Every 2 minutes for 12 minutes:
    Max Unbroken set of butterfly pull ups
    Recovery bike the remaining time
    - 12 13 11 10 9 9 = 64 reps
    - Total of 100 butterfly pull up

    2.Strength
    A1. Strict Pause Handstand push ups
    4 x 3 w/ 2 s. pause as low as possible
    - Abmat
    A2. Single arm bent over row
    3 x 6 + 6 (Heavy!) - 35 45 45 lbs

    B. 4 sets:
    5+5 Staggered stance RDL (with a barbell, go heavy!) - 35 45 45 45 kg
    15 Hollow rocks
    30 Bent knee heel touches
    - Rest 90 s.

    C. From Monday:
    Sled sprints:
    7 rounds:
    10 s. all out sprint (Sama kuorma kuin viime kerralla) - 30 kg
    10 s. rest
    10 s. all out sprint
    - Rest 3 min between sets

  • Tisdag 7/2 2017 Workout

    A:
    B:
    5rft:
    250m row
    30 DU/90SU
    15 pull ups/15 ring rows
    15 wall balls
    C:

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Harjoitellaan
    Painonnostoa

    12min AMRAP
    5 punnerrusta
    100m kone
    15m farmari kävely

    Loppuvenyttelyt

  • Fran3 Workout

    3 rounds of:
    50 squats
    25 sit ups
    15 push ups
    10 burpees

  • Trail Run Workout

    @ Bidwell Park
    5k
    37:49
    http://connect.garmin.com/dashboard?cid=30988349

  • Friday WOD Workout

    Triangle - Bike/Ski/Row 40:20 Max Cals x 10 Rounds

  • Front Squat Strength

    5 sets:
    5 Front Squats @by feel
    - Focus on form and range of motion
    - Rest as needed