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

  • WOD Workout

    "For Time:
    20-18-16-14-12-10-8-6-4-2 reps of:
    WB @9/6kg
    10-9-8-7-6-5-4-3-2-1 reps of:
    T2B
    TC: 15'"

  • Short APE Workout

    Alternate Between
    40s on 20s off
    Station 1: Double Unders
    Station 2: One-arm KBS 53/35->44/26->35/18->Two-arm
    Station 3: Bodybuilders
    Station 4: Box Step-ups 24/20-20/14
    x6

  • 17.5. Perjantai Workout

    Ring Skill

    Wod
    In teams of three
    4 Rounds
    200m Run
    Db/Kb hang clean and jerk
    1 Rope climb

  • NBT triple quatret Workout

    EMOM 36min
    @40-50kg / 30-40kg

    1. Kipping hspu 6/10/15
    2. Hs walk 5-10m / box walk 2x
    3. Thruster 9

    4. Rest

    5. T2B 10/15

    6. Rope 2x

    7. Hang squat snatch 6

    8. rest

    9. BMU / rmu / C2B / pull up 5/8/10

    10. Push up 9/12/20

    11. OHS 9

    12. Rest

  • CFPORVOO WOD 18.5.2019 Workout

    12min Amrap
    8 HSPUs
    4 L-pull ups
    30s support on rings
    20 shoulder taps
    30s ABH

  • E3MOM x5 Workout

    CONDITIONING

    E3MOM x5

    20m D-ball/Sandbag/yoke carry
    7 D-ball/Sandbag ground to shoulder
    7 Burpee over D-ball/sandbag (lateral)

    RPE 4

    This is interval work, push it hard! Choose the loading to fit your fitness level.

    Target: all reps unbroken

  • Optional accessory Workout

    Optional Accessory
    STRENGTH

    50 Lateral Raises
    50 Barbell Curls

    RPE 3-4
    Feel the Pump!

  • 1.Conditioning Workout

    "Wreck Yourself"
    Teams of 3, for time:
    800m Wreckbag Run
    6 Rope Climbs, 20 Squat Cleans
    800m Wreckbag Run
    9 Rope Climbs, 35 Squat Cleans
    800m Wreckbag Run
    12 Rope Climbs, 50 Squat Cleans

    Barbell - 135/95
    Rope - 15'
    Team runs together with a single Wreckbag weighing 70/50. Team cannot start accumulating reps until all teammates are back from the run.

  • Optional accessory Workout

    Optional Accessory

    STRENGTH

    2-3 rounds, rest as needed

    1) 5+5m Banded Lateral Walk
    2) 15-30sec GHD Hip Extension Hold

  • 5/16/19 Workout

    Warm up(0:00-10:00)
    :30 knuckle draggers
    :30 down dog w/foot pedal

    :30 dive bombers
    :30 plyo

    :30 walkout
    :30 high knees

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

    Fittrain(16)
    Amrap 16
    800m run for time
    then amrap the following in time remaining:
    3 cleans 105/75-challenge up-155/95
    6 wallballs 16/12-challenge up-20/14
    3 pull ups-challenge up-muscle ups

    Opt(12)
    5x1 clean + front squat plex
    1600m walk/run
    tabata row
    3x1 deadlift

    Finisher
    30 w-raise
    60 hip raise
    1:00 min shoulder distraction
    1:00 min samson stretch