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

  • Barbell Complex Strength

    6 sets, E3MOM: Squat Clean + 2 Front Squat + Jerk

    Use AHAFA weights. Jerk can be done anyhow. Start a new round every 3rd minute.

  • Chief is dead Workout

    5xAMRAP4
    3 Power clean 60/43
    6 Push Up
    9 Air Squat
    12 DL
    1 min rest after every AMRAP
    Your result is all reps together

  • Skill Day Workout

    Skillday

    Work your Gymnastic weakness for 20min.

    You can work only for one movement or take couple. Concentrate on the movement, not volume.

    Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

    3-5 rounds for quality:

    5+5 KB Windmill
    1-3 False Grip Walk Ins, 3-5sec hold
    5+5 Overhead Lateral Squat
    30-45sec Banded Lateral Walk
    10sec Banded Core Hold

  • Accessory Work Workout

    Accessory Work

    3-4 rounds, rest as needed

    10-20 Parallette Push-Up
    3-10 Chest to Rings Pull-Up

  • Cool down - optional Workout

    Vapaaehtoinen, todella suositeltava cool down. Souda/hiihdä/pyöräile tai juokse todella iisisti 10 min. Rullaa reidet ja pohkeet kunnolla ja juo vaikka kupillinen kuumaa ja heitä hetulaa kavereiden kanssa.

  • CFPORVVO WOD 26.11.2018 Workout

    4 rounds
    10 kb OHS box over step ups 24kg/16kg - 60cm/50cm
    8+8 kb clean and jerks 24kg/16kg
    10 kb sit ups 24kg/16kg

  • 30min EMOM Workout

    30min EMOM:

    1) Row/Assault/DU/Ski/Shuttle Run...
    2) 5 Squat Snatch AHAFA
    3) rest

    On the first minute do something monostructural the whole minute, on the second minute do 5 squat snatches AHAFA (TnG or DnG = touch and go or drop and go). The third minute is complete for rest.

    Steady pace. Scale if needed.

  • Deadlift 4x5x60% Strength

    Deadlift 4x5x60%

  • For time Workout

    800 Meter Run
    6 Rounds “The Chief” (60/42.5)
    400 Meter Run
    4 Rounds “The Chief” (60/42.5)
    200 Meter Run
    2 Rounds “The Chief” (60/42.5)

    “The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

    (Time cap: 25min)

  • Endurance Class Workout

    20 minute AMRAP
    200 m Run
    20 T2B (scale 40 k290)
    20 OH Single arm KB alt. lunges (10 right arm, then 10 left) 53/35
    20 sit ups

    • 4 minute rest

    3 minute AMRAP
    Wall balls 20/14
    *NO breaks, NO pauses allowed.

    The goal is to find a steady pace you can maintain for 3 minutes, so focus on proper pacing, your breathing, and not speed. Challenge yourself to see if you can last the entire 3 minutes. But, NO breaks or pauses!
    *Enter this score in comments.