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

  • Rowing intervals + gymnastics + strength Strength

    AM: 60 min
    Warm up for 10 min

    1.Rowing intervals
    A. 4 rounds:
    3 min/90 s. @ 2:05/500 m
    - Times: 2.05, 2.05, 2.04, 2.05
    - Rest 2 min

    B. 4 rounds:
    3 min/90 s. @ 2:03-1:59/500 m
    - Times: 2.03, 2.03, 2.03, 2.02
    HR: 162/182
    Cool down for 10 min

    PM: 90 min
    Warm up for 15 min

    1.HSPU Strength
    A. Pike push up: Accumulate 20-30 Reps
    - 25 reps

    B. Box Pike HSPU: Accumulate 20-30 Reps
    - 24 reps

    2.Back squat
    4x4 @ 80-82.5 kg

    3.Reverse hyper
    4x15
    - 30 40 40 40 kg

    4.Accessory
    Isometric shoulder press at endrange 3x6x3 s.

  • Nancy Workout

    Pre-WOD:
    -5 X 2 Overhead Squat
    (45# Bar)

    3RFT:
    -15 O/H Squat (95/65#)
    -400 Meter Run

    Could say it's my 6'4" 190# frame, no excuses. Tough movement for me, and one to focus on getting solid and adding weight. Much respect for those men and women who make it look easy! Always humbling in CF, when you have those exercises you are good at, and one's you need a lot of work on.

  • 19042018 Wod Workout

    4 rounds
    400 m run
    18 kB swings
    9 oh squats @50/35

  • Accessory wod Workout

    4 sets:
    8-10/leg Single leg barbell hip thrusts at 3111 tempo
    8-10 Glute Ham Raises (Sub banded hamstring curls to scale)
    Rest as Needed

  • 21.9.2020 WOD Workout

    For time:
    Front Squats
    18-15-12-9
    Double Unders
    40-30-20-10
    Barbell 45/35kg

  • Clean & Jerk Strength

    Työntö nousu 5kg alle viimeisen verryttelypainon ykkösinä (kisaverryttely - 5kg ilman kisanostoja)

  • Weightlifting Strength

    Snatch balance 5x3
    Snatch 6x2
    Front squat 5x3

  • Metcon Workout

    • For Time:
    Plyo Box Burpees Jump Overs (60/50 cm) 60 reps accumulated
    Every 2:00 including 0:00 perform:
    Double KB Thrusters 8 reps
    Accumula 60 BBJO e ogni 2 min compreso l’inizio effettua 8 Double KB Thrusters, seleziona il
    peso delle KB tra 2X16-24/12-16Kg

  • Randy Workout

    Pre-WOD:
    5x2 Strict press (95, 115, 125, 130, 130)
    5x2 Push press (115, 125, 145, 135, 135)

    WOD:
    Choice of Isabel or Randy

    Isabel -
    30 snatches for time, 135#/95#

    Randy -
    75 power snatched for time, 75#/55#
    - Shared bar with partner, impacted time - but still tough!

    Post WOD:
    Sit-ups - Weighted then Unweighted
    15, 10, 5
    - Used 25# DB

  • Muscle & Power, AV 1 Strength

    Power clean 4x3 reps