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

  • Long interval Workout

    Choose one of the following:
    Swim: 10 x 100 m/y on 2 min
    Bike: 4 x 4 min TT w/ 4 min spin/rest
    Run: 4-5 x 800m w/ 2:30 rest

  • DE: Dips Strength

    DE (Dynamic effort) Ring Dips or Bar Dips 2-5 on :45 for 7- 10 sets

  • Long interval Workout

    3+ Hours Before or After CFE Strength & Conditioning WOD
    Choose ONE of the following:
    Swim: 5 x 200 m/y on time from previous week
    Bike: 6 x 2M w/ 2 min spin/rest between
    Run: 3-4 x 800m w/ 3 min rest

  • Short interval Workout

    Choose one of the following:
    Swim: 15 x 50 m/y on 1 min
    Bike: 8 x 1/2M / 800m on 2 min
    Run: 10 x 200m w/ 2 min rest

  • Short interval Workout

    Choose ONE of the following sports:
    Swim (THU): Repeat 25m, recover :30s until form/pace deteriorates
    Bike (THU): Repeat 800m, recover :30s until form/pace deteriorates
    Run (THU): Repeat 100m, recover :30s until form/pace deteriorates
    Row (THU): Repeat 100m, recover :30s until form/pace deteriorates
    Ruck (THU): Repeat 1k, recover :30s until form/pace deteriorates, 50# Ruck/Boots/Utes
    Post sport, times, and total number of intervals to comments.

  • Jamie's Pull EMOM Workout

    18min constantly running clock.

    6x
    30s max strict pull-up
    30s rest
    30s max butterfly
    30s rest
    30s max muscle up
    30s rest

  • CFPORVOO WOD 12.6.2014 Workout

    3 rounds
    400m row
    10 HSPUs
    4 L-pull ups

  • Oh my legs Workout

    Strength
    5 x 5 deadlifts (if you know how; if not do leg press) increase weight each set. Record your weights in the notes section.

    100 jump rope buy in (do first)
    AMRAP (this one will be As Many Reps As Possible)
    15 minutes (clock doesn't start till after you do the jump rope)
    Increasing ladder of 3, 6, 9, 12, 15 & so on ...
    weighted squats 65# (back rack)
    box jumps 20inch
    walking lunges (both legs step to count as one rep)
    Burpees

    So do 3 of each exercise in that order, then 6 of each, then 9 & so on. Count your total reps and put that as your score.

  • Human Flag practice Workout

    Choose a progression to practice for 10-15 minutes from here http://gymnasticswod.com/content/thu-0529

  • Snatch & Run Workout

    Warm Up
    200 meter run
    10 KB swings
    10 Push Ups
    20 Walking Lunges

    WOD - 12 minute Partner AMRAP
    5 Deadlift 65/95
    200 foot sprint
    5 Snatch 65/95
    200 foot spring
    5 Push Press 65/95
    1 partner does 5 deadlifts then does 200 foot sprint, then tags partner
    partner does 5 snatch then does 200 foot sprint...partners continue to change during the entire 12 min AMRAP....200 foot sprint counts as 1 rep