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

  • 2015-04-27 Workout

    A: DL hitta ditt 1 RM
    (på 12 min)

    B: Dips hitta ditt 1RM
    (på 12 min)

    C1: 5 Inv-burpees
    C2: 5 Burpees
    x 2 varv
    vila 2 min
    x 6 set

  • Kinda like room service Workout

    10 rounds of:
    * 10 squats
    * 10 push-ups
    * 10 sit-ups

  • Spring time Workout

    sprint + swing = ... SPRING

    Sprint to Brant/ Richmond and back
    KB Swings x 20
    Sprint to Brant/ Camden and back
    push ups x 10
    Sprint to Brant/ Richmond and back
    SA Bent KB Row x 10/
    Sprint to Brant/ Camden
    KB Swings x 20

    using same KB for swings and bent rows

    AMRAP 30 min

  • Monster 17/2015 Workout

    Partner WOD

    100 Thrusters 42,5/30kg
    200m Farmers Carry 2x32/24kg
    300 Double Unders
    200m Farmers Carry 2x32/24kg
    100 Wall balls
    200 Farmers Carry 2x32/24kg

  • Strength 17/2015 Workout

    4x2min AMRAP of

    4 Burpee-Box Jumps
    8 Goblet Squats 24/16kg

    2min rest between rounds

  • Technic 15/2015 Workout

    21-15-9reps of:

    Hang Power Clean 60/40kg
    Burpees over bar

  • CFPORVOO WOD 11.11.2014 Workout

    1 min ME wallball 9kg/6kg
    1 min rest
    6 min AMRAP
    3 deadlifts 60kg/45kg
    3 hang power cleans 60kg/45kg
    3 front squats 60kg/45kg
    1 min rest
    1 min ME wallball 9kg/6kg

  • Hang Snatch (knee) 3x3x60% Strength

    Hang Snatch (knee) 3x3x60%

  • 04112014 Workout

    BBG

    1) 5X1 Clean from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed

    2) 5X1 Jerk from blocks – work to a max single for the day (no more than 5 attempts), rest as needed

    BB Cycling

    1) 3X3 UB Hang Cleans (full) from the Power Position – rest 90 sec.

    2) 1XME T&G Cleans (full) from floor @ 90% of max triple from #1

    Strength

    1a) 4X3 Paused Clean Pulls (3 count pause at knee) – heaviest possible, rest 90 sec.

    1b) 4X3 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 90 sec.

    Conditioning

    For time:

    20 Strict HSPU
    40 KBS 24/16kg
    60′ Single KB OH Walking Lunge (one arm for all 40′) 24/16kg
    80 Double Unders
    60′ Single KB OH Walking Lunge (other arm for all 40′) 24/16kg
    40 KBS 24/16kg
    20 Strict HSPU

    Na zajęciach o 17.00:

    Strenght:

    Technika CLEAN, system:
    1:00 to complete 5 perfect squat cleans
    2:00 rest
    // x 4

    Then:

    For time:

    20 Strict HSPU -> można skalować do kipping
    40 KBS 24/16kg (pełne amerykańskie)
    60′ Single KB OH Walking Lunge (one arm for all 40′) 24/16kg 18 metrów czyli mierzymy jako 18 kroków.
    80 Double Unders
    60′ Single KB OH Walking Lunge (other arm for all 40′) 24/16kg 18 metrów czyli mierzymy jako 18 kroków.
    40 KBS 24/16kg (jak wyżej)
    20 Strict HSPU -> można skalować do kipping

    Time Cap:
    20 minut

  • CFMEDA 29.10.14 Workout

    4 RDS:
    1:00 10 WBS 9/6 + ME BJ 60/50
    0:20 Rest
    1:00 10 TTB + ME Clapping Push-up
    0:20 Rest
    1:00 10 Ring Dip + ME KBS 24/16
    0:20 Rest
    Score= BJ + Push-up + KBS