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

  • CFC CLASS 111116 Strength

    A. Deadlift 3RM

    B. EMOM 20:
    Odd: 30 American Swing@24/16kg
    Even: Rest

    C. EMOM 10:
    Odd: 15-20sec L-sit
    Even: 20-30sec Hollow hold

  • 11/2/16 Workout

    Start up(14)
    stretch 4 mins

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

    3rds
    8-12 rkbs
    8-12 db pp
    8 back extension

    Metcon(7)
    amrap 7
    6 burpees to a plate
    12 oh lunges 45/35 plate

    Metcon-comp(7)
    amrap 7
    6 thrusters 105/75
    6 ttb

    afterburner
    1 mile run(compare to last week)

    Finisher
    2 min IT stretch
    20 scap push ups
    40 kneeling crunch

  • 11/1/16 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    8-12 dips
    8-12 kbs
    12 du's or attempts

    Metcon(14)
    10-9-8-7-6-5-4-3-2-1
    cleans 135/95
    pull ups
    su x3/du

    Metcon-comp(14)
    10-9-8-7-6-5-4-3-2-1
    cleans 165/105
    ghdsu
    du x3

    afterburner
    3x10 tire flip
    or
    sled 4x25m
    or both

    clean-work up to quick hvy 2 tng (8)

    Finisher
    2 min hamstring
    20 cuff iso per
    40 vertical sit ups

  • Endurance - 3 rounds Workout

    3 rounds for consistency:

    100/80 cal row or run/ski/bike 7 min
    25 wall balls
    5 bar muscle ups / 10 C2B / 15 pull ups

    rest 3 minutes between rounds

    Note the times for every round. First round’s time is your base time. Aim for the same result on following rounds. Every second over or under your 1st round’s time equals a point. Your result is total amount of points.

  • Mikko Salo DL Strength

    Deadlift 20, 15, 10, 10

    Three min rest between sets. Add 5-10kg each week

  • 5 kierrosta kahvakuulailua Workout

    5 kierrosta
    30 venäläinen kahvakuulaheilautus
    1 min lepo

  • 10/13/16 Workout

    Start up(14)
    stretch (8)
    roll lats, upper back (4)
    shoulder distraction(2)
    samson stretch(2)

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

    3rds(8)
    8 walkouts
    8 pvc sn bal
    8 bfsu

    4x2 high hang snatch(7)
    bent over row-work up to hvy(12)

    Metcon(12)
    21-15-9
    sumo dead high 75/55
    burpees
    abmat sit ups

    Metcon-comp (12)
    21-15-9
    kbs 70/53
    cal row
    ghdsu
    double unders

    Finisher
    2 min samson per
    100 flutters

  • Mobility + Movement Prep Workout

    LAX levator + ant. delt
    dowel shoulder + wrist prep
    hamstring kicks
    glute bridge
    drop squats + credit card jumps

    3-5min agility ladder warm up

    SOD: supine banded hamstring stretch

  • ENDURANCE CLASS Workout

    "Annie on the Run" 1 round for time

    50 sit-ups
    50 Double unders/150 singles
    400m run
    40 sit-ups
    40 DU/ 120 singles
    400m run
    30 sit-ups
    30 DU/ 90 singles
    400m run
    20 sit-ups
    20 DU/ 60 singles
    400m run
    10 sit-ups
    10 DU/30 singles
    400m run

  • 151016 Workout

    In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 18min.
    9 x Burpee box jump overs
    9 x Front squats 50/70kg