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

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC CONDITIONING

    3 rounds, rest as needed:

    5-10 Strict TTB
    20-40 Wall Facing Shoulder Taps

    RPE 3-4

  • 1/15/19 Workout

    Warm up(0:00-10:00)
    Active spiderman
    20m sprint

    Active samson
    20m sprint

    Walkouts
    20m sprint

    Barbell warm up

    Mobility(10:00-15:00)
    Front rack stretch-1:00 min
    Elevated child's pose-1:00 min

    Pointers(15:00-20:00)
    Cleans-keep bar close, pull yourself under the bar.
    Prep
    3 high hang cleans
    3 hang cleans
    3 power cleans

    Burpee-steady pace, keep moving, no full stand on lateral burpees.

    Metcon(15)

    “Hangover”

    3 Rounds:

    15 Hang Power Cleans (115/80)

    15 Lateral Barbell Burpees

    Opt(15)
    -work up to heavy hang clean

    -1600m walk/run

    -FT-Iso-core
    3 giant sets of the following:
    8 bicep curls
    8 tricep oh extensions
    8 reverse fly
    24 alternate sit ups
    24 double crunch

    -5x6 back extensions

    Finisher
    30 band pull aparts
    30 cross crunch
    1:00 min hamstring stretch per

  • Extra Credit 15-01-2019 Workout

    Accumulate:
    50-100 DB Hammer Curls
    50-100 Bent-over rear delt raises
    *Go light

  • 1/14/19 Workout

    Warm up(0:00-10:00)
    :30 sec bike(moderate)
    :30 sec air squat

    :20 sec active spiderman
    :20 sec active samson

    :10 sec row(fast)
    :10 sec walkouts

    Mobility(10:00-15:00)
    couch stretch-1:00 min per
    pigeon pose-1:00 min per

    Pointers/Teach(15:00-20:00)
    Airdyne-
    knees over pedals
    use arms

    Wallball-
    range of motion
    relax arms
    ball high

    Double unders-
    arms close to sides
    hands in front
    bound
    du prep:
    10 singles normal
    10 singles big jump
    10 double tap
    10 du's or du attempts

    Strength Cycle(20)
    Week 2-Back Squat
    Pull your chart

    Metcon(17)
    “Whip Lash”

    5 Rounds:

    1:00 Calorie Bike/Row or Abmat sit-ups

    1:00 Wallballs (20/14)

    1:00 Double Unders

    1:00 Rest

    Opt(12)
    FT20-1000m row for time
    5x6 ghdsu
    5x6 superman
    gym goat-pistols or your choice(practice)

    Finisher
    30 pvc pass through
    1:00 min plank
    50 rtw
    1:00 min butterfly stretch

  • 36 min 3 liikettä Workout

    3 min Naruhyppely
    3 min Soutu/pyörä/hiihto
    3 min Boxin yli hyppy/askellus

  • Takomo Build It #17 Workout

    4 rounds for quality
    Floor press 2xDB/KB 12 reps
    rest 30 sec
    barbell bent over row sup grip 12 reps
    rest 30 sec
    single leg hip thrust 12/side
    rest 30 sec
    rower rollout 12 reps
    rest 30 sec
    Plate/DB bent over raise 12 reps
    rest 30 sec
    plate flips hockey style 12 reps

    Rest 1 min between the rounds

  • Endurance WOD Workout

    In teams of 3. Complete as many rounds as possible in 40 minutes.
    240 cal row
    105 wall balls
    54 T2B

    Share the work. One works, two rests.

  • "ALL THE WAY UP" Workout

    1, 2, 3.....8, 9, 10 reps for time of:
    T2B
    Row cal
    Thruster 43/30kg

  • 9.1.2019 CF Workout

    Te veto + korkea te veto

    6 x (2+2)@70-90%

    Raaka Te puolesta reidestä + Tempaus taskuilta

    7 x (1+1)@70-

    VAPU niskasta Te otteella 4x2@90-100% (te)

    Snatch drob

    5x2@helpot

  • CFPORVOO WOD 23.8.2016 Workout

    10 min AMRAP
    200m run
    15 cal airbike