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

  • Extra Credit 06-06-2021 Workout

    Resisted Nasal Breathing: 15 Breaths
    +
    - Foam Roll Lateral Hip x 60s each side
    - Active Straight Leg Raises x 60s each

  • Weightlifting Workout

    7 rounds
    1 deadlfit @50/35
    1 hang power clean @50/35
    1 front squat @50/35
    1 push press @50/35
    1 back squat @50/35
    add 1 more rep each round

  • bitch work 21112015 Workout

    Then, depending on your weaknesses, choose TWO of the following:

    4-5a. Interval Work
    AMRAP 12 minutes
    7 Unbroken sumo DLHP 115/75lbs
    7 Unbroken kipping HSPU
    If you have to break either movement in any set, rest 1 minute.

    4-5b. Bitch Work
    4 Rounds
    75 Assault Bike calories
    Rest 2 minutes

    4-5c. Strength
    Overhead squat 3×10 AHAP

    4-5d. Accessory
    5×10 Overhand axel bar deadlift AHAP – must be unbroken touch and go

  • Metabolic - Gymnastic - Weightlifting Workout

    AFAP
    100cal row
    200 snatches @30/15
    200 overhead lunges @30/15
    400 squat
    *work in team of 2

  • 21112015 Workout

    Clock Running - same weight on barbell

    from 00:00 to 04:00
    - 20 kb american swing
    - 10 burpees

    from 04:00 to 08:00
    - 10 thrusters
    - 5 burpees

    from 08:00 to 12:00
    - 10 power snatch
    - 5 OHS

    from 12:00 to 16:00
    - 10 back squats
    - 5 push press

  • 30.9.2017 40+ Workout

    3 Rounds, rotating stations “On the Minute”:
    A) 13/9 Calorie Row
    B) 200 Meter Run
    C) 13/9 Calorie Assault Bike
    D) Max Strict Presses 42,5/30kg

  • Gymnastics EMOM Workout

    A: 5 x 5 Push Press

    B: 10 Min EMOM. Alt;
    A. 7 hspu
    B. 8 T2B

    2 Min Rest

    10 Min EMOM
    C. 150-200m Run
    D. 7 Ring Dip ( Push Up)

  • Isabel Workout

    30 reps for time:

    Snatch 60/42.5kg

  • CFPORVOO PArtner WOD Workout

    Partner WOD YGIG
    40 OHS 50kg/35kg
    300m run both
    40 pull ups
    300m run both
    40 wall balls 9kg/6kg alternate the throwing
    200 rope jumps
    20 back squats 100kg/75kg

  • Power clean and jerk Workout

    Thursday 15th March 2018

    POWER CLEAN AND PUSH JERK

    3-3-3-3-3

    Warm up and work up to a heavy triple.

    Post loads to comments.

    HANDSTAND WALKING

    Choose one of the following scaling options, and spend 15-20 minutes developing your hand balancing:

    A) Hand Walking (free or 2′ from wall)
    B )Wall Inverted Hip Shifts with Hand Release (from a Wall Walk or Kick Up)
    C) Box Piked Hip Shifts with Hand Release
    D) Floor Piked Hip Shifts with Hand Release

    Rest after each set or attempt and don’t turn it into a 20-minute AMKAP (As Many Kick Ups as Possible). If you’re not spotting someone, you can use the rest periods to do some light stretching or light rowing, jogging, cycling, etc.