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

  • CFPORVOO WOD 31.10.2021 Workout

    M 45kg/ F 30kg
    25 OHS
    25 sit ups
    25 push press
    25 sit ups
    25 front squats
    25 sit ups
    25 back sqauts
    25 sit ups

  • Bench Press Strength

    Bench press core lift
    Conduct stretching and warm up moves for 3-5 minutes
    Warm up with 2 sets of 10 reps of pushups
    Warm up with 1 set empty barbell 10 reps
    Warm up with 2 sets of 5 reps warm up weight to build to your working sets
    3 working sets
    Set 1 is 5 reps of 75% training max
    Set 2 is 3 reps of 85% training max
    Set 3 is max reps* of 95% training max**
    *max reps is the most amount of reps you can complete in one attempt at that weight
    **training max is 90% of your 1RM one rep max
    Log max reps in comments

  • 28.10.2021 Accessory Workout

    4 Sets:

    8 Double DB row
    0:30 Hs Hold

  • 28.10.2021 Row, Burpees, Du´s & Pull Ups Workout

    AMRAP 17

    Row 30/21 Calories
    10 Box Over Burpees 24/20"
    40 Double Unders
    12 Pull Ups

  • 28.10.2021 Strict C2B Workout

    Strict C2B

    Firts set Max reps.

    After that 5 x 60% repetition.

  • Warm up & Strength Strength

    Warm Up: 3 rounds
    10/8 Row or bike Calories
    10 Thoracic Squat Rotations
    10 Push-ups to Downward Dog
    30 Single Skips

    Get barbell out and prepare for OH squat strength.

    Overhead Squat 3-3-2-2-1-1

    Use the heaviest weight you can for each set.
    Complete sets every 2 mins for 12 mins.

    Starting at approx. 65% of 1 rep max overhead squat and increasing each round, finishing no higher than 85% 1RM.
    Keep in mind that WOD is about 30 minutes long, so you don't want to waste to much time messing around.

  • Daredevil WOD Workout

    3 rounds, 2 mins per station, for max reps of:

    Row Calorie
    Rest 1 min
    Overhead Squat, 95/65 lbs
    Rest 1 min
    Double Under
    Rest 1 min

    Score is total reps+cals.

  • Muscle & Power, AV 1 Strength

    Back squat 5x5 reps, then max reps @ 90%

  • Adventure Saturday Workout

    Find a Friend and Find an Adventure!
    Saturdays are good for hiking, biking, kayaking, have fun outdoors.
    Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
    Have a safe and fun Saturday!

    You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press 5-5-5-5-5

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    B,
    For time:
    20 Burpee Ring Muscle-ups
    40 Burpee Pull-ups
    60 Burpees

    Goal: Sub 15 min

    C,
    Complete as many rounds as possible in 6 mins of:
    10 Prone Snow Angels
    10 L/10 R Archers
    10 L/10 R Banded External Rotations