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

  • Engine Strength Strength

    Back Squat 4Rm

  • 3 rounds for time Workout

    CONDITIONING

    3 rounds for time:

    400m Run
    21 Wallball
    15 Lateral Box over Jump (both feet must touch the top of the box)
    9 Double KB Snatch (from hang) @24/16kg

    RPE 3 to 4, this is not all out guys!

    Target: all sets unbroken.

  • E5MOM x4 Workout

    GYMNASTIC CONDITIONING

    E5MOM x4

    3-7 Muscle-Up or jumping muscle-up
    7-14 HSPU
    10-21 TTB

    Tailor the rep scheme to give you RPE 4 (2-4 reps in the tank with very heavy breathing). You should have 2+ min to rest on each round.

    Target: unbroken sets as long as possible.

  • Endurance wod Workout

    12 min AMRAP
    9 burpees
    12 push press( barbell, dumbells, KB)
    15 box jumps

    2 min rest

    12 min AMRAP
    9 pull-ups
    12 push-ups
    15 air squats

    Cash out: 100 butterfly sit-ups for time

    • Score is total rounds for each AMRAP

  • 10.7.2019 Workout

    "Hazard Duo"

    2 Rounds for time:

    25 Thrusters 60/40kg (both on bar)
    50 Deadlift 60/40kg (both on bar)
    100 Partner Wallball Shots 9/6kg
    400m Run With Barbell 60/40kg (both on bar)

  • Keskiviikko 10.7. Strength

    10 min emom
    2 Hang power clean 70-80%

  • 6x4min AMRAP, 2min rest between Workout

    CONDITIONING

    6x4min AMRAP, 2min rest between (A+B+A+B+A+B):

    A= 4min AMRAP:
    Row 10/7cal, 7 Thruster @40/30kg

    B= 4min AMRAP:
    12 KBS, 10 Sit-Up, 8 Up and Down

    Increase the power output each round!

    1st round RPE 3
    2nd round RPE 3-4
    3rd round RPE 4-5, very heavy breathing, not able to have a conversation.

    Do NOT start too fast, you should be able to pick up the pace on each round.

  • "Mind Eraser" Workout

    AMRAP 20:
    7 Power Cleans 60/40kg
    7 Burpees
    200 Meter Run
    60 seconds Rest

    Intended Stimulus:
    Inside this triplet workout, we’re looking for a power clean weight that athletes could complete 15+ unbroken repetitions when fresh. This is a moderate load that athletes could hold onto unbroken for every round. If these have to be singles, the bar is too heavy. The full 200 meter run must be completed to count towards today’s score. The burpees today are standard burpees, requiring full extension and a small clap overhead. Resting a full minute before starting a new round.
    If unable to run, complete one of the following:

    15/10 Calorie Assault Bike
    250/200 Meter Row

  • CFPORVOO Back squats week 11 Strength

    Back Squats
    1x70%
    1x80%
    4x3x85%
    3+ x 85%

  • 6 sets: Workout

    20m Prowler Push, 20m Farmers Carry