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

  • WOD 29/07/22 Workout

  • WOD 29/07/22 Workout

  • CFPORVOO WOD 10.5.2021 Workout

    8 min AMRAP
    10 wall balls 9kg/6kg
    200m row
    10 push ups

  • 23.9.2024 Workout Warmup Workout

    3:00 Echo bike @ easy
    2:00 Row @ moderate
    1:00 Echo bike @ moderate hard
    +
    Muscle-up prep
    5 Back support slide throughs
    5 Russian dips
    10 to 20-sec Ring support hold (thumbs out)
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    10 to 20-sec Bottom of ring dip hold
    5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)
    3 Single leg transition drill
    +
    Build to workout weight for the squat clean as needed
    * Practise few short sets (1-3 reps) of ring muscle-ups and burpees between your lifts
    +
    @ workout weight
    10/7 (cal) Air bike
    2 Squat cleans
    6 Bar-facing burpees
    2-4 Ring muscle-ups
    10/7 (cal) Air bike

  • RestDay! Workout

    RestDay!

  • Handstand walk Workout

    Practice Handstand Walk (~15min.)

  • 2/19/21 Workout

    Warm up(10)
    3rds
    10 plyo jumps
    10 knee grab
    10 pick n grass

    WRK(24)
    WRK for 24:00 mins
    400m run/jog/walk
    30 pop ups(sit to a chair/bench/box and jump up)
    400m run/jog/walk
    30 sit ups
    400m run/jog/walk
    30 breakdancers
    400m run/jog/walk
    30 goblet squats w/3 second hold at the bottom
    400m run/walk/jog
    30 db/kb swings

    Finisher
    50 cross crunch
    15 arm circles front and back
    1:00 quad stretch

  • “Pump Fake” Workout

    10-9-8-7-6-5-4-3-2-1:
    Strict Pull-ups
    Dumbbell Bench Press (50/35)’s

    After Each Set:
    100 Meter Farmers Carry (50/35)’s

    Kilos: (22.5/15)

  • 16.5.2026 Gymastic Drills ( Strength ) Workout

    Gymnastics drills – Ring muscle up / Single-leg squat / HSW

    2 Rounds
    1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    3 Back support slide throughs
    3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)
    5/side Elevated Ankle Lunge
    7 Handstand shrugs
    +
    2 Rounds
    0:10-0:20 Ring support hold (thumbs out)
    5 Scapular pull-ups (hold at top for 2-sec)
    0:10-0:20 Bottom of ring dip hold
    3/side Single arm elevation leans in the box pike position
    5/side Cossack squat
    +
    2 Rounds
    3-5 “Toes + hips” to standing drill
    0:20-0:30 Handstand “small” steps
    10 Tactical Ankle Rocks, alternating
    +
    2 Rounds
    3-5 “Toes + hips + knees + sit-up” drill
    0:20-0:30 Handstand transition steps

  • WOD 03/05/22 Workout

    FOR TIME 15'
    100 WALLBALLS 9/6
    100 PUSH-UPS
    100 MEDBAL BOX STEP OVER
    PARTIONED THE REP AS WE NEDD