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

  • CFPORVOO WOD 20.1.2021 Workout

    30 min PK

    12 kb swings 16kg/12kg

    400m row

    10 box step overs

    30s plank

    30+30s pistol bottom position

    10 shoulder presses 20/15kg

  • 4 sets, 15-25 GHD Sit-Up Workout

    4 sets, rest as needed
    15-25 GHD Sit-Up

  • Green 170121 Workout

    12 x 2:30min ON/90sec OFF

    A. 3x
    Max Calories

    B. 3x
    AMRAP of
    3 Pullups
    5 Pushups
    7 Squats

    C. 3x
    AMRAP of
    7 Wall Balls
    7 MB Situps

    D. 3x
    AMRAP of
    6 Single Arm Devils Press
    6 DB Box Steps Overs

  • EMOM 12 min Workout

    EMOM 12 min

    1) 10 one arm KB overhead lunges 20/16kg (5 each leg)
    2) 15 Goblet squats 20/16 kg
    3) 20-30 Russian twists 20/16 kg (each side is one rep)

    *Quality only!

  • 2020/03/02 power clean + jerk Strength

    2x5+3, 2x3+2, 2x1+1

  • 2rds Workout

    3x30s Work 30s rest / station
    1min rest btw stations
    1. Sled Push
    2. Sledhammer hits / SlamBall
    3. Strict Pull up / Dead hang hold
    4. Battle Ropes

  • Endurance Workout

    100 Kcal of:
    Assault Bike @ max effort

  • Sumo deadlift highpull 5x5 Strength

    Sumo deadlift high pull 5x5

  • Team WOD: Max cals air bike Workout

    Team WOD: Max cals air bike

    team of 3:
    3 rounds
    3 min max cals air bike

    *Change personnel every 20 sec
    *rest 1 min between rounds

  • Wittman Workout

    “Wittman”
    7 rounds
    15 Kettlebell swings 1.5 pood
    15 Power Cleans 95lbs
    15 Box Jumps 24"

    ===========================

    Nothing great to say about this workout, I RX'd it but it took me forever today, I was very wore out, I guess a weekend of partying/bad food will do that to you :D

    U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.