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

  • Shoulder to overhead and Burpee over bar Workout

    For time:

    21 x S2OH
    9 x Burpee over bar
    15 x S2OH
    15 x Burpee over bar
    9 x S2OH
    21 x Burpee over bar

    (Rx: 50/35kg)

  • Touch & Go Jerks Strength

    4+1X3 Touch & Go Jerks (re-rack, and do not drop) – four sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

    Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

  • 1-2-3-4-5 Workout

    Reps of:
    *Turkish get-up
    *Rope climb
    *Strict ring dips

  • 31102014/2 Workout

    20 min emom
    1min.
    Clean + Push Press
    2+1 x2
    2min.
    Rest

  • Burpee Capacity Test Workout

    WOD 141031:

    BB Cycling

    1) Power Snatch: 4X3 – work to a 3RM, rest as needed

    2) Power Clean & Push Jerk: 4X3 – work to a 3RM, rest as needed

    Accessory/Skill

    1a) 4X3 Three Stop Snatch Pulls DEMO VIDEO – heaviest possible, rest 90 sec.

    1b) 4XME UB C2B Pull-ups – rest 90 sec.

    Conditioning

    Burpee Capacity Test-

    4 rounds of:

    2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM.

    *Rest :30 between each round. Use this time to write down HR & amount of Burpees performed each round. To gauge HR during rest intervals, find your pulse immediately when the rest period begins. Then count from :10-:15 (5 seconds). Write down this number, and the amount of Burpees completed each round. FYI – 12 beats in :05 = 144BPM – 13 beats in :05 = 156BPM. Anything above 13 and you should slow your pace. Anything below 12 and you should speed up your pace.

    Before you begin, do a 1:00 test/warmup – there is no set rest after the 1:00 test warmup. Also, note HR 1:00 AFTER finishing the test.

    Ok, próbujemy tak:

    Kto ma swój pulsometr i wie, że nie uszkodzi go padając na ziemię (tramsitery są czasem delikatne) niech go zabierze. Kto nie ma stosuje starą zasadę: liczymy ile uderzeń mamy w 20 sekund i mnożymy razy 3.

    Szukamy takiej ilości burpee ile jesteśmy w stanie zrobić w 2:00 w tętnie około 155Hr/min.

    Na zajęciach pierwszy blok to szlifowanie PullUps.

  • 10 Min Amrap! Workout

    10 min AMRAP:
    *8 Hang dumbbell snatch R
    *20 DU
    *8 Hang dumbbell snatch L
    *20 DU

  • CFPORVOO WOD 23.10.2014 Workout

    4 rounds
    500m row
    20 burpees

  • Afterburner Workout

    For time:

  • OTM Strength

    On the min for 10 minutes:

    2 Hang Squat Snatch (65- 85%)

  • CFET: 20141014 - Snatch pull + HSPU Workout

    a) 3 x 3 Snatch pull - 3 position: 5 cm off the floor, below knee, hang -> PULL (100-110% of 1RM snatch)

    rest 90sec

    b) 3 x ME strict HSPU + 1-3

    rest 90sec