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

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Otm 10
    Leuka
    Pystypunnerrus

    21-15-9
    Thruster
    Istumaannousu

    Loppuvenyttelyt

  • Warmup Workout

    4-6 Sets - Warm Up and Activate
    Row 200m
    6 KB Single arm Clean and Push Press/arm
    rest walk 45sec between sets

  • 5/27/19 Workout

    Happy Memorial Day
    Warm up(5)
    3rds
    10 single leg deadlift
    10 jax
    10 mclimbers

    Mobility(4)
    1:00 samson stretch

    Workout(10)
    c/o Alchemy 365
    A10:
    15 Lunges
    15 Air Squats
    15 Bicycles
    12 Push-Ups
    12 Squat Jumps

    Rest 20 seconds after each round-repeat this cycle for ten minutes.

    Finisher
    30 w-raise
    60 knee tap crunch
    1:00 min pigeon pose

  • Ninjat 14-16v WOD Workout

    Parin kanssa:

    4 kierrosta

    7 burpeeta
    7 wallball-heittoa, painava pallo

    Toinen tekee, toinen roikkuu

    4 kierrosta

    7 boxihyppyä (korkea boxi)
    7 toes to baria

    Toinen tekee, toinen on käsilläseisontapidossa

  • Max bench press Strength

    Max sur 1 rep

  • Jacked gymnastics + conditioning Workout

    120 min

    1.Own skill
    A. Bfly pull up practice for 15 min

    2.JG PP 19.7.2018
    B. Capacity
    - 3 minute AMRAP of butterfly pull-ups in sets of 3 only
    - Small butterfly pull ups, total of 7 sets = 21 reps

    Rest 3 minutes

    • 3 minute AMRAP of kipping TTB in sets of 3 only
    • Total of 13 sets = 39 reps

    C. Accessory, 3 rounds:
    - 10 support swings
    - 10 bottom of dip swings
    - 20 LYTP

    3.Conditioning
    A. 0:00-10:00
    2-4-6-8-10-.. Shoulder to overhead 35kg
    10+10m Double KB Walking lunge between sets - 16 kg
    Result: 3 clean & jerk @ round of 12

    B. 10:00-15:00:
    Heavy single in Clean
    Result: 60 65 67.5 kg

    15:00-18:00 Rest

    C. 18:00-23:00:
    5min AMRAP:
    6 Thrusters @ 35kg
    10 KB Swing
    - All out!
    Result: 5 rounds + 2 thruster = 82 reps

  • bitch work 28112015 Workout

    Then, depending on your weaknesses, choose TWO of the following:

    4-5a. Interval Work
    10 Rounds
    3 Touch and go squat clean thrusters 185/125lbs
    6 Strict HSPU
    9 Assault Bike calories
    Rest 30 seconds
    You may NOT jerk the thruster.

    4-5b. Bitch Work
    4 Rounds
    Run 800m
    Rest 1:1

    4-5c. Strength
    3 Rounds
    Max HAF stone over shoulder in 1 minute
    Rest 1 minute

    4-5d. Accessory
    8 Rounds
    50m Unbroken farmers carry w/plates (pinch grip) – competition style plates preferred
    Choose your own weight, rest as needed between rounds.

  • Shoulder Press Strength

    Shoulder Press
    5x3r @ 85%
    2min Recovery

  • Gymnastics + Hard routine Strength

    150 min
    Warm up + COS 20 min

    1.MU
    - Drills
    - MU+A+H 2 x 1
    - MU+CTR 2 x 1
    - MU 8 x 2
    - MU x 20

    2.HSPU strength
    A. 5 x 5: Assisted lift off + pike push up - 2 x 5

    B. 4 x Tough: Box Pike HSPU
    - Knees on box 20"
    - 9 7 6 7

    3.Power clean
    A. Build to heavy Power clean single in 15 minutes

    A. EMOM10:
    1 Power clean @ 85-90% of Max - not done

    4.Strength
    A. 4 sets:
    6 Pendlay rows - 45 50 50 50 kg
    Max effort Push ups
    - No def. 17
    - 15 kg plates def. 14 13 13

    5.Metcon
    A. 00:00- 05:00
    3 Rounds for Time:
    10 Double KB hang cleans - 16 kg
    10 Burpee box jumps
    Time: 4.17

    05:00- 10:00: Rest

    B. 10:00 >
    For Time:
    10 Double KB Shoulder to overhead - 12 kg
    300 m Row
    15 KB STOH
    300 m Row
    20 KB STOH
    300 m Row
    Time: 6.24

  • WOD 12/12/13 Workout

    200 Singles
    EMOTM for 10 Minutes - 5 Thrusters @ 40kg
    200 Singles