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

  • 20min for quality Workout

  • CFPORVOO WOD 27.2.2018 Workout

    10 min AMRAP
    12 wall balls 9kg/6kg
    12 cal row
    12 push presses 45kg/30kg
    12 T2Bs

  • Back Squat 8-2-8-2-8-2 Strength

    Back Squat 8-2-8-2-8-2, AHAFA

    Rest as needed between sets. Scale if needed. Use two barbells if possible.

  • Rinnalleveto ja rintatankoon Workout

    For time:

    15-12-9

    Squat clean (35/45 kg)
    chest to bar pull up

  • WOD 13.2 Workout

    Group 1 (Inspired by Unbroken qualifier)
    AMRAP 8
    ME T2B
    Same amount of calories on rower (as ME T2B each set)

    Rest 2:00

    Group 2 (Inspired by Battle of JKL)
    AMRAP 8
    30 DU
    5 HSPU
    10 wall ball

    Rest 2:00

    Group 3 (Inspired by Open 18.1)
    AMRAP 8
    15 burpee box over
    20 DB/KB snatch

  • CFPORVOO WOD 16.2.2018 Workout

    25 HSPUs
    60 HBRs
    25 back squats 90kg/70kg
    60 cal row

  • Performance Workout

    A.
    Take 15-20 minutes to build to today’s 1RM Clean or Power Clean

    B.
    Every minute, on the minute, for 15 minutes:
    Minute 1 – 5 Power Cleans @ 65-75% of today’s 1RM
    Minute 2 – 200 Meter Run
    Minute 3 – 20 Ring Dips
    (modify ring dips to number that can be performed in 45 seconds or less)

    C.
    Every minute, on the minute, for 6 minutes:
    Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
    Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

  • Double KB Front Squat Strength

    KB DFSQ 4x10 2s pause at the bottom of each rep - partner hand each other kettlebells for set up into rack position.

    TRX Superman/ Skater Squat 4x10 per leg

    Michael Jackson Lean 4x10 3s hold - keep weight spread evenly through feetgrounded into floor. lean as far as you can without falling forward. hold and then return to upright

    3.5 - 4 minute sets

    20 minutes

  • So you think you can dance? Workout

    Footwork ladder

    1. ladder taps (0:22)
    2. two foot lateral run (0:54)
    3. skiers and reverse skiers (1:18)
    4. straddle squat hops (2:18)
    5. Ali shuffle (3:00)

    6 minutes

  • 3 rounds: MU, Clean and Jump Workout

    3 Rounds for time:
    5 x Ring Muscle-up
    10 x Squat Clean @ 60/42.5kg
    20 x Box Jump Step Down @ 61/51cm

    Record time, scaling and other details.