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

  • 1.Power Snatch Technique Workout

    On the 1:30 x 5 Sets:
    1 Hang Snatch High Pull
    1 Hang Power Snatch
    1 Hang Snatch High Pull
    1 Hang Power Snatch

  • Full Body Strength- Day 1 Workout

    Strength
    4 Rounds of:
    Barbell Deadlift x4
    Weighted Push Up x4
    Hanging L-Sit hold x max hang (aim for ~20seconds)

    then 4 rounds of:
    Barbell Bulgarian Split Squat x12/leg
    Single Arm DB Bent Over Row x12/arm
    Towel Hamstring Curl x12

    Don't rush through the rounds. Take your time and rest approx 1min after each round

  • Wednesday June 14th '17 Strength

    Warm Up:
    3 Rounds
    :30 Plank (arms ext)
    :30 Low Plank
    :30 Grasshoppers
    :30 Stationary Knee Tucks/Quad Pulls/Quad Tippers

    15 Air Squats (3 sec down, 3 sec Pause, 3 Sec Up)
    10 Alt Lateral Squat (3.3.3)
    1:00 Lunge Stretch
    1:00 Pigeon+couch

    Hip Series:
    100 Hurdle Walk Overs ea direction (10x10)
    Every 5th Pass
    - 25 OH KB Swings
    - 10 Partner assisted Rev Hypers w :02 Pause

    4 Way Banded Knee Drives
    - 4x10 ea direction

    100 SA KB Alt Stationary Lunges for Time
    - Bottoms Up same side front leg
    -8 OH Swings at the top of every min

  • AF #masu Strength

    AF WEEK 9 Day 1 TEST WEEK

    WEIGHTLIFTING:
    “OLY test”

    E2MOM x7:

    Snatch
    1x3, drop and go
    2x2, drop and go
    4x1

    Target: build up to a 1RM of the Day.

    Rest as needed, then

    E2MOM x7:
    C&J 1x3, drop and go
    2x2, drop and go
    4x1

    Target: build up to a 1RM of the Day.
    Snatches and Cleans can be power and/or squat versions

  • Plank Conveyor Finisher Workout

    Won't be a lot of time left.

    Everyone planks shoulder to shoulder behind curves. Two at a time jump onto curve and sprint 0.04.
    The entire plank line needs to plank walk laterally to fill the first spot nearest curve (like a conveyor belt).

    Repeat until end of class.
    5-10min

  • Strength Strength

    • 2-2-2-2-2-2 of:
    BB Front Squats
    2 @ 9 RPE
    85% 1RM 2 reps
    90% 1RM 2 reps
    90-95% 1RM 2 reps
    85% of 2 @ 9 RPE 2-2-2 reps (31X1 tempo)

  • CFKN- minit Workout

    Leikitään ja lämmitellään

    Tehdään erilaisia kyykkyjä

    Tabata 20x20/10
    1) kyykky (staattinen)
    2) vuorikiipeilijä
    3) rapukävely
    4) burpee

    loppuvenyttelyt

  • Warmup Workout

    3 Sets
    8 Half Kneeling DB Press/arm
    10 RNT Overhead Squats
    rest as needed

  • 6/15/17 Workout

    Warm up:
    5 Rounds
    :30 Rev Stationary Lunges
    :30 Plank Shoulder Taps
    :30 BSE
    :30 Stationary Inchworm

    3 Rounds: :45 on :15 off
    Left Lateral Squat Hold
    Left Quad Tipper
    Right Lateral Squat Hold
    Right Quad Tipper
    1 1/4 Air Squats

    Track Dynamics: 20 Yards & walk back
    A Skip
    SL A Skip
    Opp SL A Skip
    Walking Zombie
    Butt Kickers
    High Knees

    Strength: 10 x 3
    KB Grinder 1 1/4 Squats
    - get a few warm up sets to familiarize yourself with the motion, then 10 challenging sets of 3 reps
    - 20 V Ups on Odd Sets
    - 10 SL Burpees on Even Sets

    Metcon: 50 TTB or 75 Knee Ups for time
    - 400m Run every time you drop from the bar

  • CFKN nuoret Workout

    Lämmittely ja mobility

    Harjoitellaan rengasliikkeitä

    OTM 25
    10x burpee
    4× t2b tai polven nostot
    10x boxihyppy
    20s KS pito
    Lepo

    Loppuvenyttelyt