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

  • CFS Bear emom Strength

    15 mn Bear emom.

  • Advent calendar 2017 - Day 22 Workout

    Handstand skills

    Do 10 times 10-20s.

    • Handstand with your feet on a box
    • Headstand against a wall
    • Free headstand
    • Handstand against a wall
    • Free handstand with a friend, who helps you balance only when needed
    • Free handstand

    Before these drills, it is good to warm-up your wrists with the workout from the days 1 and 9.

  • 1. Clean and Jerk Strength

    On the Minute x 8
    2 Squat Cleans + 1 Split Jerk
    Performed at 70% of Clean and Jerk

  • Hang clean & Power jerk Strength

    Hang clean & Power jerk
    10 x 2+1 @ AHAFA
    Go every 90s.

  • Endurance WOD Workout

    27 min Christmas EMOM
    45 sec work/15 sec transition between each station

    3Rounds

    Chest to bar pull ups
    Handstand holds or handstand walks
    Row for cal.
    Inchworm push ups
    STO (shoulder to Overhead) using DBs or KBs
    Tuck jumps
    Medicine ball toss
    Air squats
    Slam balls

    *handstand holds (scale: feet on box in pike position)

    • medicine ball toss you can do this with a partner over the rig or you can just do wall balls either one but the other exercises are not done with partner

    • scale tuck jumps to jump squats if needed

  • Mobility Workout

    How did it go?

  • Mobility Workout

    How did it go?

  • Rest day! Workout

    18:00 käsilläseisonta teku

  • 12/12/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    10 sl dl
    10 plyo
    5 pull-ups

    Metcon/*Rx(16)
    5rds
    10 cleans 135/85-*185/105
    10 pullups
    10 mbsu 16/12-*ghdsu

    Clean(12)
    pwr+squat clean-work up to hvy

    Finisher
    2 min hamstring stretch
    2 min chest opener
    30 w raise
    60 temp tantrum

  • 5k Row Workout

    5km Row