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

  • Oly Lifting 01-07-2022 Strength

    Power Clean
    Build to a heavy 2 over 6 sets. Rest 2:00 between heavy sets.
    – Sets of 4,3,2,2,2,2
    – These are not Touch N’ Go, reset between reps
    – 1RM tested on 3/18

  • Strength Strength

    Split Jerk
    Build to a heavy 2 over 6 sets
    Sets of 4,3,2,2,2,2
    Option: 6 x 3 practicing technique

  • WOD Workout

    AMRAP 4:00
    wall ball @9/6kg
    Rest 60s
    AMRAP 4:00
    Burpees with Jump to 15cm Target or similar
    Rest 60s
    AMRAP 4:00
    Cal Row/Bike/Ski
    Rest 60s
    AMRAP 4:00
    Push-ups

    Rx+: Strict Handstand Push-ups for push-ups
    Can complete in any order!

  • Power and Strength 21-06-2022 Workout

    A)
    Single Leg Box Jump 1 to 2
    6 x 1ea; go EMOM
    - Stack plates as a target if regular box height is too high
    - Start on one foot, land with both feet on the box

    B)
    Front Foot Elevated Barbell Split Squat 4 x 5 each. Rest 90s
    - Use a 10-20kg plate to elevate front foot.

  • Deadlifts and deadlifts Strength

    1) deadlift 4x3x80%
    2) straight leg deadlift 4x5x40% of deadlift 1RM

  • Team Work Workout

    In Teams of Three 25 min AMRAP

    • A) 80m farmers walk, B) row for meters, C) rest
    • Change Positions After Every Farmers Walk, Your Score Is The Distance Rowed

  • 5x3 Tempo Deadlift (DELOAD) Strength

    5x3 Tempo Deadlift
    - TnG
    - Regular pull off the ground, 5sec. negative.
    - Rest 2min btw sets

  • Endurance WOD Workout

    Aim for HR Zone 2-3 for the whole workout
    (Rest 1min at any point to lower heart rate if necessary)

    50min @ easy pace:
    30cal machine/400m jog/2min jump rope
    8-12 strict knees to elbows
    40m sandbag carry

    30cal machine/400m jog/2min jump rope
    3+3 turkish get up
    20m+20m heavyish SA KB front rack carry

    30cal machine/400m jog/2min jump rope
    8-12 kang squat with press
    8-12 slow OHS

  • WOD Workout

    3 Rounds for time:
    30 Double Unders
    20 Burpees
    10/7 Cal Bike/Row/Ski

    Goal: Challenging pace but room to speed up in the last minute with a sprint finish
    Timecap: 11:00

    Extra:
    Banded Pushdowns with an underhand grip: 4 x 20. Rest 60s.

  • CFPORVOO WOD 27.5.2022 Workout

    For time
    30 deadlifts 70kg/50kg
    50 DUs
    20 back squats 70kg/50kg
    40 cal row
    10 STOH 70kg/50kg
    30 cal airbike