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

  • 6-20-17 Workout

    Metcon

    Tabata squats holding a 45-lb. plate
    Weighted dip 3-3-3-3 reps

    Post Tabata score and dip loads to comments.

  • 4.9.2020 WOD Workout

    Snatch Deadlift + High Hang Power Snatch (pocket level)
    7 x (2 + 1) @ 50-65% (power snatch)
    Send off 1:30

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Harjoitellaan käsilläseisontaa

    Wod 2 kierrosta 30s/30s
    Soutu
    Kyykky
    Punnerrus
    Boxin ylitys
    Kaaripito

    Loppuvenyttelyt

  • Skill Work Workout

    8-10 mins

    HSPU

  • Push Press 1x5 5s. Strength

    Push Press
    1x5 (70%) 5 set.

  • West Ender Bender Workout

    Hey Team.....

    4:30s ON : 1:30s OFF

    Conditioning Stations & Paired Exercise
    1) ROPES & 10 Burpee
    2) RUN & 20 Roll out

    3) MBALL SLAM & 15 Thrust

    4) SKIP & 25 STRICT Press
    5) ROW & 30 Pike
    6) SKI & 50 Crunch

    The EXERCISE REPS are what matters. AIM TO GET THROUGH 3 Rounds EACH. P1 starts on Conditioning P2 starts on Reps, YGIG format.

  • 9-20-17 Workout

    A)
    5 min Emom - Front Squat x 1

    B)
    Amrap 8
    10 T2B
    50 Jump Rope Singles

    Amrap 8
    Max Wall Ball
    Every break 15 Sit Ups

  • "Sally" Workout

    Back squats to the song!
    135/95

  • CONDITIONING Workout

    4 rounds for time:
    6 D-Ball over chest height (over
    Yoke)
    10m Yoke Carry
    6/4 Ring MU
    10m Yoke Carry

    Overall RPE 4

    Loadings:
    D-Ball:
    Rxd: 80/50kg
    Masters: 60/40kg
    Tailored: 50/30kg

    Yoke:
    Rxd:150/110kg (total)
    Masters: 130/90kg (total)
    Tailored: 110/70kg (total)

    Tailoring Options:
    D-Ball→ sandbag or heavy hang
    power clean
    Yoke→ Barbell Carry or
    Farmers Carry
    MU→ C2B or Jumping MU

  • 04012016 Workout

    CONDITIONING
    5 minutes of max rep Burpee Box Jump Overs
    5 minutes rest
    4 minutes of max rep Kb Swing
    4 minutes rest
    3 minutes of max rep Power Clean
    3 minutes rest
    2 minutes of off Wall Balls
    2 minutes rest
    1 minute to complete one set of max unbroken C2B Pull ups/ Pullups