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

  • 9.3.2019 Strength

    Back squat

    3-5-7-5-3

    SO 3:30

  • 25 Min EMOM Workout

    Alternate
    1. 8 double db strict press 22.5/15kg
    2. 8 Chin ups
    3. 15 hollow rocks
    4. 15 skull crushers 25/15kg
    5. 15 bicep curls 25/15kg

  • Rowing & cycling (+Accessories) Workout

    Metcon (quality)

    2 rounds of:

    10 min row with increasing stroke rate every two minutes:

    0-2 @ 24 spm
    2-4 @ 26 spm
    4-6 @ 28 spm
    6-8 @ 30 spm
    8-10 @ 32 spm

    10 minutes active recovery on the c2 bike @ 50-70rpm, low damper setting

    Accessory:

    5 Rounds for quality:
    15m waiters walk, right hand up
    15m waiters walk, left hand up
    15 Push-ups

    Rest as needed. Waiter’s walk with 2 KB/DB. One is resting on the shoulder while the other one is overhead.

    Finish: 100 light barbell bent over row. Split anyhow.

  • CFPORVOO WOD 25.2.2019 Workout

    12 deadlifts 100kg/70kg
    12 ring dips
    12 celans 60kg/40kg
    12 HSPUs
    12 Thrusters 42,5kg/30kg
    12 pull ups

  • WOD 26.2 Workout

    EMOM 9:
    1: 5-10 HSPU
    2: 20 wall ball
    3: rest

    EMOM 9:
    1: 5-10 pull up
    2: 20 KBS
    3: rest

    EMOM 9:
    1: 5-10 T2B
    2: 15 burpees
    3: rest

    Depending on what you want focus, either strict movements = pure strength or kipping movements = stamina/endurance.

  • 18 Min AMRAP Workout

    18 Min AMRAP; ygig switch at any point
    4 skin the cats
    20 strict t2b
    16 strict hspu
    30 hollow rocks

  • Back squat Strength

    5 Reps @ 70%
    4 Reps @ 75%
    3 Reps @ 80%
    1 Rep @ 84%, 87%, 90%

  • 20.2.2019 Deload Cycle Workout

    40 minutes alternating quality.

    10 minutes

    Rowing/Ski

    10 minutes

    10+10 Banded pull apart
    10+10 banded core rotations
    1 round Mikael Shoulder workout
    0:45 hollow hold

  • 21-15-9 with some DU Workout

    For time:

    21-15-9 Overhead Squats 50/35kg
    90-60-30 Double Unders
    21-15-9 Pullups

  • WOD 12.2 Workout

    Metcon:
    “Fran”
    21-15-9
    thrusters 42,5/30
    pull ups