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

  • Performance Workout

    A.
    Every 2 minutes for 12 minutes:

    2 x Power Clean + jerk

    Every minute on the minute for 20 minutes:

    1 min Row 15/10 cal
    2 min Push press x 10 (60/35kg)
    3 min High Box Jump x 10 (24″/20″)
    4 min Rest

    (5 Rounds)

  • Fitness/Performance Workout

    A.
    Every other minute, for 12 minutes:
    1. Weighted Pull-Ups x 5
    (if you’re still working on your first pull-ups, try 2-3 slow negatives Band Assisted Strict Pull-Ups)
    2. Bench Press x 5

    B.
    Every minute on the minute, for 12 minutes

    5 x Hang power clean + 10 x push-up

    C.
    In teams of two, max meters of rowing in 12 minutes. Try to keep even pace!

  • Death by Thrusters Workout

    Death by Thrusters 40/30kg. On the minute go as long as you can. Scale as needed

    1. 1 rep
    2. 2 reps
    3. 3 reps .... ...

  • Performance Workout

    A.
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 80%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 1 rep @ 90%

    followed by…

    One set of:
    Back Squat x Max Unbroken Reps @ 85%
    (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

    B.

    Find heavy Clean and Jerk in 15 minutes

    then,

    Every minute, for 10 minutes:

    3 Ground to overhead
    20 Double unders or lateral jumps

    C. Extra

    Every 4 minutes, for 20 minutes (5 sets) for times:
    Row or Ski 500/400 Meters

  • CFPORVOO WOD 7.3.2016 Workout

    21-15-9
    pushpress 55kg/40kg
    DU
    KB swing 24kg/16kg

  • 5/6 On Ramp - Snatch Workout

    Liike: Snatch - tempaus

    **Skill: KB swing

    Workout of the day (WOD):

    7 min amrap
    7 x KB swing (russian)
    7 x Air squat
    7 x push up

  • 20 Min EMOM Workout

    Alternate between;
    1. 10-15 Burpee Box Jumps

    2. 10-15 OHS 50/35 KG

    Optimse reps to make things challenging but still move well and within 40 secs.

  • ME of HSPU, PU and TTB Workout

    3 Rounds
    1) 1min ME Handstand Pushups
    rest 30sec
    2) 1min ME Pullups
    rest 30sec
    3) 1min ME Toes-to-bar
    rest 1min

  • Fitness/Performance Workout

    A.
    Five sets of:
    Unsupported Seated Strict Press x 4-5 reps
    (sit on a bench without back support and press the barbell from shoulder to overhead)
    Rest 2-3 minutes

    B.
    Against a 7-minute running clock, complete:
    500 Meter Row
    immediately followed by…
    As many rounds and reps as possible of:
    10 Single-Arm Presses (5 each arm @ 55/35 lbs)
    10 Box Jump-Overs

  • DB OHP Strength

    Strict DB OHP 5x7
    Single Ring Pull ups 5x7 (both hands grip single ring)
    Scapular CARs 5x5 per arm per direction

    3.5 minute sets
    20 minutes