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

  • Strength 06-12-2017 Workout

    1a) Speed Floor Press: 9 x 3, every 60s @65% of two weeks 3RM or a moderate weight.
    - +5% from last week.
    - Pause for a 1 count on each rep.
    - Change Grip every 3 sets ie. close, medium, wide, close
    - Take 3-4 sets to build to work weight.
    - Beginner: 6 x 4, using one moderate weight for all 5 "work-sets" (slightly heavier than last week)

    1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.

  • 1. Jerk from Rack Strength

    65%/3
    70%/3
    75%/3
    (80%/2)2

  • NBT front squat Strength

    OTM 20min
    10x2 @ 70-85%
    10x1 @ 85-95%

  • "Angie meets Annie" Workout

    Partner WOD FT
    50 DU/150Singles per partner
    200 pullups
    40 DU/120 Singles per partner
    200 pushups
    30 DU/90 singles per partner
    200 situps
    20 DU/ 60 singles per partner
    200 squats
    10 DU /30 singles per partner

    *Partners only split exercises

  • Rest Day Workout

    WHAT TO DO?
    -Do a WOD you missed
    -Active recovery
    -Mobility
    -Work on weaknesses (accessory workout)
    -Socialize and HAVE fun!

    At 18:00 Clean&jerk technique

  • Squat snatch Strength

    Snatch squat 5 x 1 (alle sets 40-50 %)

  • Power snatch 4 x 8 Strength

    Power snatch 4 x 8 (all sets 40-50 %)

  • Front Squat 5x2x90% Strength

    Front Squat 5x2x90%

  • CFPORVOO WOD 13.11.201 Workout

    2min ME DU
    1 min rest
    2 min ME ring dips

  • Extra Credit 15-11-2017 Workout

    1a) DB Pull-overs: 3 x 10. Rest 30s.
    1b) Bent-over Rear Delt Raises: 3 x 15-20. Rest 30s.
    - Superset these.

    2) Elbow Plank: Accumulate 2:00. Use weight if needed.