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

  • Condition Workout

    WU and preparing for workout

    3 Rounds:

    3 min Row,Ski Erg
    3 min AMRAP: 10 box jumps and 10 Kettle bell swings
    3 min Bike, Assault bike or Run
    3 min AMRAP: 2 Wall climp, 30 DU

  • Strength 7/2015 Workout

    12min AMRAP of:

    2 Deadlift 100/70kg
    10 Double Unders
    4 Deadlift 100/70kg
    20 Double Unders
    6 Deadlift 100/70kg
    30 Double Unders
    8 Deadlift 100/70kg
    40 Double Unders
    .
    .
    .
    continue increasing reps by 2 Deadlift and 10 Double Unders until 12min.

  • Snatch Grip Push Press Heavy Single Strength

    Work up to a heavy Snatch Grip Push Press behind neck

  • CFPORVOOWOD 3.2.2015 Workout

    8 min AMRAP
    10 kb swings 24kg/16kg
    10+10 kb jerks 24kg/16kg

  • EMOTM - Deuces Workout

    4 stations with 2 exercises per station. Complete the 1st exercise during the 1st minute for the prescribed reps. Rest until the next minute hits, and then perform the 2nd exercise for Max reps in the first 30 seconds of that minute. Repeat for 8 total minutes (4 rounds). Rest 2:30 after completion of 8 minute station before moving on to next.

    (Total workout with rest - 40 minutes)

    Station1:
    1) Pushup Release - Level 1- 18 reps, Level 2- 16 reps, Level 3- 14 reps
    2) Mountain Climbers - Max reps for 30 seconds

    Station 2:
    1) Step Ups - Level 1- 9 reps, Level 2- 8 reps, Level 3- 7 reps (per side)
    2) Yellow Bar Hanging leg raises - Max reps for 30 seconds

    Station 3:
    1) Single Arm Bent Over Row - 10 reps/side
    2) Jump Rope - Max reps for 30 seconds

    Station 4:
    1) Weighted Situps - Level 1- 16 reps, Level 2- 12 reps, Level 3- 8 reps
    2) Shuttle Line touches - Max reps for 30 seconds

  • 15_01_2015 Workout

    Workout of the Day
    A.
    Every two minutes, for 12 minutes (6 sets of):
    Front Squat x 2-3 reps
    Build over the course of the sets to today’s heaviest double or triple.

    B.
    In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
    135/95 lb Ground to Overhead

    Rest 3 minutes

    In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
    Wall Ball Shots

    C.
    Every two minutes, for 6 minutes (3 sets):
    Single Arm Dumbbell/Kettlebell Row x 10-12 reps each arm @ 2110

  • CFPORVOO WOD 22.12.2014 Workout

    10 min AMRAP
    50 DUs
    10 HSPUs
    10 T2Bs

  • How many times do we have to do this? Just once. Workout

    2 people at each station:

    Curve (0.01mile=1rep)
    DB Thrusters (guys 25lbs, ladies 15lbs)
    Erg (10m=1rep)
    TRX Row
    Bike (1cal=1rep)
    Hanging Knee Tuck (knees above hip)

    1.5min at each station. 45 sec rest between
    Record total reps

    13.5min circuit
    18min

  • CFPORVOO EMOM 16.12.2014 Workout

    6 min EMOM
    3 deadlifts @ 75% 1RM
    6 push ups

  • For Time Workout

    10-20-30
    *Row for calories
    *Weighted box step-up (with dumbbells) RX 2x45
    *Kettlebell swing (24/16kg, american swing)