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

  • Friday Metcon Workout

    Metcon
    2 sets
    12-9-6 reps for time
    burpee box jump overs @60cm
    kb swings @24/32kg
    rest 5 min bwn
    These are fast / sprint style workouts. Unbroken sets and steady&fast pace on bbjo.
    time target is sub 3 min cap 4 min. Score total time of both sets.

  • Friday Strenght Workout

    Strenght
    Every 1 min 30s for 8 sets :
    1 squat clean + 3 front squat (use about 75-77% of 1rm squat clean)
    next rounds: 2 sc + 2 fs x 2 times/ 3sc + 1fs x 2 times / 4 sc x 2 rounds.

    Every 1 min 30s for 8 sets :
    4 weighted pull ups @moderate weight (not max heavy 6 reps, you should leave 2 reps in tank each set, feeling like that)
    control movement also backwards. about 2.5-5kg more weight compared last week.
    Bodyweight strict pull ups / chin ups are also fine!

  • CFPORVOO WOD 16.10.2021 Workout

    10 min time to find max weight in complex
    deadlift + hang clean + front squat.
    1 min rest
    7 min AMRAP
    30 DU
    10 box over jumps
    10 push ups

  • “Cindy’s on the run” Workout

    In teams of 3

    5km run or row

    AMRAP “Cindy”
    5 pull-ups
    10 push ups
    15 squats

    • 1 person running, 1 person doing the AMRAP and 1 person resting

    • you can split the work however you like but full rounds of Cindy need to be completed before switching. For example if you start 5 pull-ups you have to finish the 10 push ups and 15 squats before switching.

    • workout is done when 5K is complete.

    • score is time it took to do the 5K minus total reps (seconds) of Cindy done.

    • 1 rep = -1 second.... 1 round of Cindy = -0:30

    So if you finish the 5K in 25mins and you did 20 rounds of Cindy your score would be 15:00
    (25:00 - 10:00)

  • Gymnastic Endurance Workout

    For time:
    30 WB 9/6kg
    5 Rope Climbs 4m
    5 Wall Walks
    25 WB 9/6kg
    4 Rope Climbs 4m
    4 Wall Walks
    20 WB 9/6kg
    3 Rope Climbs 4m
    3 Wall Walks
    15 WB 9/6kg
    2 Rope Climbs 4m
    2 Wall Walks
    10 WB 9/6kg
    1 Rope Climbs 4m
    1 Wall Walks

    Scaled:
    1 Rope Climb = 4 Pull-ups

    TC 25min

  • WOD Workout

    3 RFT
    21 pull-ups
    15 HSPU
    9 Front squats 135/95

  • Warm up and strength Strength

    400m run/500m row/1000m bike

    Then 3 rounds
    10 air squats
    10 passthroughs

    Front squats
    Every 1:30 x 6
    3 @ 65%
    3 @70%
    3 @75%
    2 @80%
    2 @ 85%
    1 @90%

  • Wednesday Metcon Workout

    Metcon (Cindy)
    20 min AMRAP
    5 pull ups
    10 push ups
    15 air squats

  • Wednesday Strenght Workout

    Strenght
    Overhead squats 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
    rest 3 min bwn sets

    Bench Press 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
    rest 3 min bwn sets

  • 8.9.2021 Workout

    AMRAP 12

    8 Ring Push Ups
    8 TTB
    300/250m Row