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

  • Pull Workout

    A: Ring pull ups pronated 3x8
    B: Ring chin ups Supinated 3x8
    C: Powell raises 2set
    D: Forward leaning Db flys 2set
    E: SA Kb rows 3x10
    F: Supinated Db biceps curls 2xMax

  • WoikkaCondis Workout

    4 rounds for time:
    -12 t2b
    -3m hsw obstacle(4 x 10kg, 2x 20kg)
    -10 c2b
    -15cal ski

  • Main site Tuesday 240109 Workout

    • As many reps as possible in 5 minutes of

      • 500-meter row
      • Max wall-ball shots

      Rest 500

    • As many reps as possible in 5 minutes of

      • 500-meter row
      • Max medicine-ball cleans
      • ♀ 14-lb ball to 9-foot target
      • ♂ 20-lb ball to 10-foot target

    Intermediate option
    Same as Rx’d

    Beginner option
    - As many reps as possible in 5 minutes of
    - 400-meter row
    - Max wall-ball shots

    Rest 500
    • As many reps as possible in 5 minutes of
      • 400-meter row
      • Max medicine-ball cleans
      • ♀ 10-lb ball to 9-foot target
      • ♂ 14-lb ball to 10-foot target

  • HS Skill Work Workout

    2 sets of:
    HS-Walk
    - As many tries as you can
    - Rest as needed btw sets
    ———————————————————
    3 x 15sec ON / 45sec OFF:
    Facing The Wall HS Hold
    ———————————————————
    2 sets of:
    HS-Walk
    - As many tries as you can
    - Rest as needed btw sets
    ———————————————————
    HS WEIGHT TRANSFER DRILLS

    5 sets of:
    Fingertip Shifts
    - Facing the wall, keep your body tight and off the wall
    - max effort, as many shifts as you can
    - Rest as needed
    ———————————————————
    3 sets of:
    10 HS Steps
    - Facing the wall, keep your body tight and off the wall
    - Rest 1-2min btw sets
    ———————————————————
    1 set on both directions:
    Banded HS Walk Around The Box
    - Feet on top of the box 80cm
    - Keep your shoulders stacked
    - Band just below your elbows
    - Goal is to go unbroken round
    - Rest as needed, but try to keep it at minimum

  • Rowing Workout

    AMRAP 9:
    Cal Row

  • 5x 3 FS + 9BS Strength

    5 sets of

    3 front squats
    And
    9 back squats

  • Medium Grind Workout

    4 rounds for time:

    15 cal Echo bike
    7 d-ball cleans
    10 ghd sit-ups

    R5JC

  • CF JKL masters, metcon Workout

    15 minutes at consistent effort:
    4 HSPU
    2-4-6-8... pull ups
    8 dual DB deadlifts
    2-4-6-8... box jump step downs
    6 T2B

  • OPTIONAL ACCESSORY Workout

    2-4rounds:
    15-25s chin over bar hold
    15-25s bottom of ring dip hold
    15-25s hollow hold

  • CFPORVOO WOD 15.7.2023 Workout

    3 rounds for quality
    12s hand stand
    6 pass throughs
    3 bar MUS
    3 strict HSPUs