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

  • Persistent Workout

    Mobility Work:
    Left and Right Scapula Area - 2min each side using lacrosse ball
    Left and Right Pectoral Area - 2min each side using lacrosse ball

    Warm Up - 3 Rounds:
    - 7 Ring Pulls
    - 7 Back Extensions
    - 7 Push Up Inch Worm
    - 7 Pass Through

    Strength / Skill:
    7-7-5-5-3-3-1-1-1 Bench Press, as heavy as possible

    WOD - For Time:
    - 1000M Row
    - 100 Push Ups
    - 100 Double Unders

  • Muscle & Power, YV1 Strength

    Bench press 5 RM, then 3x4 @ same weight

  • 2016.10.19.WEDNESDAY Strength

    Pause Front Squat w. 2sec pause at the bottom pos. x 2 x 6 sets@80%

    Clean double daily max (NO TNG)

    Metcon (5 Rounds for time)
    5 rounds; each for time; Work: Rest 1:1
    250m Row
    14 Wall Ball@9/6kg
    7 Power Snatch@40/30kg

    Metcon (No Measure)
    30sec Ring Push-up hold
    15/15sec Heavy KB Side hold
    x 3 sets

  • Pentagon Workout

    Strength / Skill:
    - Shoulder Mobility Work
    - 5 Rounds of the following complex:
    2 DL
    2 Hang Cleans
    2 Front Squats
    Note: All one complex, increase weight and do not drop bar through the 6 movements.

    WOD - (3) 5Min AMRAPs:
    - 5 Minute AMRAP
    - 5 DL (#235/175)
    - 5 HSPU
    - 1 minute rest
    - 5 Minute AMRAP
    - 5 Hang Cleans (#185/125)
    - 5 T2B
    - 1 minute rest
    - 5 Front Squats (#135/95)
    - 5 Lateral or Bar Facing Burpees

    5 rounds @ 185#
    5 rounds @ 135#
    4 rounds @ 95# (should've used 115#, even though only got 4 rounds with 95#)

  • Partner WOD Workout

    22 minute AMRAP
    BUY IN - 2k Row
    -32 American KB Swings
    -24 Burpees over Partner (Partner must hold plank position for Work to count)
    -16 Pull-ups / Ring Rows (Partner must hold on Pull-up Bar for work to count)

    RX 53#/35# & Ring-Rows
    RX+ 70#/53# & Pull-ups

    One Person working at a time

  • 3.11.2020 Workout

    Nopeutta....

  • Scoot Workout

    Strength / Skill:
    7x2 DL

    WOD - 3 Rounds For Time:
    - 400M Run
    - 30 KB Swings (#53/#35)
    - 20 Ring PUs
    - 10 C2B

    Post:
    - Tabata Sit Ups
    - 100 DUs

    Nice to get another RX workout in. Appreciate Coach pushing that last round to help me through the "suck". Happy with progress as I always say.

  • 10/7/20 Workout

    Warm up(10)
    2rds
    20 mountain climbers
    10 plank tap
    20 heels to rear
    10 lunge

    GRT(24)
    walk, run, bike, move

    Finisher
    1:00 plank
    1:00 quad stretch

  • NOUVEAU DÉPART, Phase 1, Jour 1. Strength

    Note: À faire 2 fois par semaine, en alternance avec le jour 2 et l'entrainement de groupe du mercredi. * Reposez-vous jusqu'à ce que vous aillez repris entièrement votre souffle. Si vous avez besoin de plus ou moins de temps de repos qu'indiqué, modifiez-le. ** Votre temps de repos ne doit pas influencer négativement votre entrainement, si vous devez modifier vos charge, ou votre intensité en cours d'entrainement, vous ne vous reposez pas suffisamment. *** Pour votre progression, visez sur une diminution des temps de repos, plus qu'une augmentation des charges dans cet entrainement.

  • 1.3.2021 ALOITTELIJAT / CF Workout

    Samat lämmöt & oheiset kuin kyykkyohjelmassa.

    CLEAN + SPLIT JERK

    --

    CLEAN + SPLIT JERK

    SNATCH

    CLEAN

    SNATCH PULL

    ETUKYYKKY