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

  • Deadlift (week 10) Workout

    EMOM 14

    Odd: 4 Deadlifts @80-85%
    Even: 8 Box jumps 60/50cm

  • 12 Days of Little Christmas Workout

    12 Days of Little Christmas

    For time:
    1 C2B Pullups
    2 Ring Dips
    3 High Box Jumps
    4 KB Swings 32/24kg
    5 Thrusters 60/40kg
    6 Bar Facing Burpees
    7 Wall Balls
    8 Pistols
    9 Toes-to-bar
    10 Handstand Pushups
    11 Front Squats 60/40kg
    12 Cal. Rowing

    1-1-2-1-2-3-1-2-3-4-1.......-10-11-12.

  • CFCH Christmas Super Team Workout Workout

    All in teams of 3

    --Part 1--
    8:00 AMRAP
    Burpees
    - One team member does burpees
    - The other 2 buddy carry for 30m
    - Rotate as you wish
    - Score is total burpees and burpees only count if the buddy carry is loaded and moving

    --Part 2--
    12:00 to find max for left and right arm
    Turkish Get-Up
    - 2 can work same time, 1 watches/scores/cheers
    - Kettlebells, Dumbbells or barbells can be used
    - Score is team total for both left and right arms (so 6 results added together).

    --Part 3--
    28:00 AMRAP
    120 x USA Swings @ 24/16kg (2 working , 1 resting)
    120 x Wall Ball (2 working , 1 resting)
    120 x Box Jump Step Down @61/51cm (2 working , 1 resting)
    120 x Walking Lunge (2 working , 1 resting)
    120 x Sit-Up (2 working , 1 resting)
    120 x Thruster @20/15kg (2 working , 1 resting)
    6 x Stairs (1 working)
    AMRAP Row Cals in remaining time (1 working)

  • Conditioning 07-12-2017 Workout

    5 RFT:
    21 Double Unders
    15 Usa Swing (24/16kg)
    9 Renegade Rows each Arm

    • 15:00 Cap
    • Scale with Double Taps

  • Morning Intervals Workout

    2x
    New round every 4th minute

    A) 18/12 Cal. Row + 10 Burpee over Bench

    B) 18/12 Cal. SkiErg + 15 GHD Situps

    C) 18/12 Cal. Row + 15-20 Wall Balls

    D) 18/12 Cal. Assault Bike + Sled Push

  • 4 rounds: 2min ON, 2min OFF Workout

    4 rounds: 2min ON, 2min OFF

    1) Row 20/15kcal + max rep PC&J @60/40kg
    2) 30 Wallball + max rep C2B
    3) 10 OHS @60/40kg + max Rep Bar over Burpee

    On 3-2-1 Go, Row 20/15 kcal and the remaining time from 2min do max rep on Power Clean + Jerk. Rest 2min. Next 2min do 30 WB and max rep C2B. Rest 2min and final set is 10 OHS + max rep Bar over Burpee. That is one round. Do total of 4 rounds. Keep a steady pace. Score= number of PC&J, C2B and BoB.

    Total time of workout is 48min.

    Scale if needed.

  • 8 <3 8 <3 8 AMRAP Workout

    AMRAP 8

    8 Kettlebell Swings 12 / 16
    8 Strict Pull-Ups

    REST 4 MIN JA SITTEN

    AMRAP 8

    8 Burpee Box Step-Overs 40/50
    8 Stationary Dips

    REST 4 MIN JA SITTE TAAS

    AMRAP 8

    8 Alternating Single-Arm Dumbbell/Kettlebell Snatches 12 / 16
    8 V-Ups ( linkkari )

  • NBT EMOM 30min Workout

    1. Row 10-12 cal
    2. 20-30 DU + 10 KB swing
    3. 6-10 box over burpees 😅

    Tämä tehty ekan kerran marraskuu 2017

  • EMOM 12 min Workout

    EMOM 12 min

    15 scapula pushups
    15 OH pulls
    10 band pull-aparts
    10-15 active to passive hang

  • Maanantai 30.10 Strength

    Squat snatch
    EMOM 12
    1. 3 snatches @50%
    2. 3 snatches @55%
    3. 3 snatch @60%
    4. Rest

    Do not exceed these percentages. Focus on the perfect reps.
    If you miss a lift, suck it up and do it again.