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

  • Max Ottoman leg raises Workout

    Do as many reps as you can

  • Strength Strength

    • 5-5-5 of:
    BB Back Squats
    85-90% 5RM

  • Hollow hold Workout

    3 rounds:

    • max hollow hold (hold as long as you can)
    • rest 1 minute

  • Long interval Workout

    3+ Hours Before or After CFE Strength & Conditioning WOD

    Choose ONE of the following sports:
    Swim :Repeat 500m, recover 3:00, until form/pace deteriorates
    Bike:Repeat 5k, recover 3:00, until form/pace deteriorates
    Run :Repeat 1M, recover 3:00, until form/pace deteriorates
    Row :Repeat 2k, recover 3:00, until form/pace deteriorates

    Post sport, times, and total number of intervals to comments.

  • Metcon strength Workout

    • 6 Sets of:
    Farmer Handle Carry
    30 m
    30 m
    (Heavy) 30-30-30-30 m
    Riscaldati progressivamente e poi in 3 sets sali sino ad un carico pesante ma ripetibile per altri 3
    sets.

  • 14.1.2020 Workout

    For time

    35 Wallball 20/14p
    45 KB swing 24/16kg
    55 Box Jumps
    65 Sit ups
    75 Double under

  • WOD Workout

    AMRAP (in a Team of 3) in 40 minutes

    Partner A: Row 500 meters

    Partner B performs AMRAP of:

    12 Overhead Plate Alternating Lunges @20/15kg

    6 Burpees to Plate

    19 Plate Ground-to-Overheads

    Partner C: Rest

    All partners rotate when Partner A finishes the row

  • Weightlifting strength Strength

    • 1-…-1 of:
    BB Squat Snatch
    Heavy 1 rep
    Scaldati progressivamente e poi sali sino ad una singola pesante (Heavy) ma non massimale. Arriva
    ad un carico con cui senti di avere tranquillamente un altra rep.

  • Open 20.4 Workout

    For time:

    30 box jumps, (60/50cm)
    15 clean and jerks, 43/29kg
    30 box jumps
    15 clean and jerks, 61/38kg
    30 box jumps
    10 clean and jerks, 83/52kg
    30 single-leg squats
    10 clean and jerks, 102/65kg
    30 single-leg squats
    5 clean and jerks, 124/79kg
    30 single-leg squats
    5 clean and jerks, 142/93kg

    Time cap: 20 minutes

  • CFKN teinit TIISTAI Workout

    Alkulämmittely ja mobility

    ×Kyykky

    10min amrap
    8 burpee
    6 leuka
    4 punnerrus

    Loppuvenyttelyt