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

  • 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.

  • "Andy" Workout

    Aikaa vastaan:

    Käytä 9kg-painoliiviä, jos mahdollista.

  • 1. Barbell Conditioning Workout

    EMOMx8
    Minutes 1-4: 4 Snatches (185/135)
    Minutes 5-8: 6 Clean and Jerks (185/135)

  • Turn it Up Tuesday Workout

    MVMT Prep
    Dynamic Warmup
    Lizard Crawl
    Lunge Reach
    Straight leg Kicks
    Duck Walk
    Leopard Crawl
    Hops
    Single Leg Hops

    (10min)

    The Stations aren't quite Stationary

    Station 1
    Lunging Ski Erg Pulls
    Get Ups (Knees to squat position and back up, dont stand all the way up)
    Plate Runners
    Plank Jack Torsion Control

    Station 2
    Double Slam Battle Ropes
    Box ups
    Ab Roll out
    DB Front Rack Lunges

    Station 3
    Curve
    Wall Balls
    Bench Hops
    Hollow rocks

    45sec On: 15sec off . x3 rounds at each station before switching. 1 min between.

    38min Circuit

    SCORING
    Take the lowest score of each exercise from each round and combine for total.
    Cals on Ski =1,
    0.01 Miles =1

    (40)

  • TGIF - The Grind Includes Friday Workout

    MVMT Prep
    Shin Boxes
    Hip ext/int rotation
    Octopus Progression
    Hip Openers (fire hydrant)
    Beast Rock
    Beast to Front Step
    Beast Torsion Control
    (10)

    1min Max burpees

    (3)

    Strength One
    Front Squat 5x6
    SA Bent over row 5x6/

    (17)

    Finally Friday

    7min AMRAP
    10 Jump Squats
    10 KB Swings
    10 Plate Standing Windmill
    10 Plate Straight arm Press Out

    Rest 1min

    7min AMRAP
    10 Straight leg Raises
    10 V-ups
    10/ Penguins
    10 Abmat Crunches

    15min circuit

    (20)