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

  • Keep Calm and Carry On Workout

    AMRAP 10:00
    30 Meter/arm Single Arm Overhead Carry
    30 Meter Sled Push @ Moderate

    AMRAP 10:00
    30 Meter/arm Single Arm Front Rack Carry
    40 Double Unders

    AMRAP 10:00
    30 Meter/arm Single Arm Farmer Carry
    30 Air Squats

    • Complete these 3x10:00 efforts in any order. We will have approx 2:00 rest between them.
    • Effort level moderate today.

  • Assault Bike Intervals Workout

    4 Rounds Of: (cal)

    3x 15sec On/45sec Off
    3x 30sec On/30sec Off
    3x 45sec On/15sec Off

    (3min Rest between Rounds)

  • "Fight Gone Bad" Workout

    ”Fight Gone Bad”

    Metcon (reps)
    With running clock 3 rounds, 1:00 min work per station, AMRAP each round:
    1. Wallball shot 9/6 kg
    2. SDHP 35/25kg
    3. Box jumps 24/20”
    4. Push press 35/25kg
    5. Calories row
    6. Rest

    Score = total reps

  • "Gwen" Workout

    "Gwen"

    Clean & jerk 15-12-9

    Score is weight used for all three unbroken sets. Each set must be unbroken (touch and go at floor) only; even a re-grip off the floor is a foul. Use same load for each set.

    TC: 30 min (score:load, mutta 30 min aikaa suorittaa)

    *Hyvät lämpät ja lähestymissarjat alle!
    * Jos olit viime ke wodilla, niin sulla on joku aavistus ehkä painoista.

  • 21-15-9 Workout

    Ergo cal
    Pull Up

  • Deadlift Strength

    Deadlift
    5x5

    *1 toiston vara

  • CFS PARI WOD 3 Workout

    100 Punnerrusta - toinen lankku pidossa
    100 Kyykkyä - toinen roikkuu tangossa
    100 Abmat - toinen pitää painoa
    100 Burpee - toinen Harrikka pidossa

    30 min AMRAP

  • Wod green 230918 Workout

    Partner WOD
    AMRAP 40

    15 Wallballs
    15 Kb swings 24/16kg
    15 Situps
    15 Boxjumps
    15 Push ups
    15 Toes to bar
    15 Goblet squats 20/15 plate

    *E4MOM 5 burpees

    One partner must finish 15 reps of one movement before changing!

  • Accessory work Workout

    3 rounds
    10-15 single arm db row R/L
    10-15 single leg calf raises R/L
    :45 side plank (R/L)
    rest 1 min

  • 6x 2min ON/2min OFF Workout

    6x
    2min ON/2min OFF

    A) 16 Wall Balls + Max Cal. Row
    B) 16 DB Snatches 22,5/15kg + Max Cal. Bike/Echo
    C) 16 Box Jump Overs + Max Cal. Ski