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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

  • CFPORVOOWOD 18.9.2015 Workout

    8 min AMRAP
    12 T2Bs
    6+6 kb clean and jerks-24kg/16kg

  • Deadlift 1x5 Strength

    Work up to ONE heavy set of 5 deadlifts – Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat. The goal is to lift the same weight you used for your set of 4 last week.
    Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 5.

  • Monday 3rd August 2015 Strength

    Partner Deadlift

    In an 'I go, you go' scenario perform 10 touch and go deadlifts. Increasing the weight by 5kg each round.

    Starting weights:

    Novice: 60/40kg
    Intermediate: 80/60kg
    Advanced: 110/80kg

    Stop when form begins to detiriorate

  • Vertical Pull Strength

    Pull ups 3x10 - make specific note of what band(s) are used to assist
    - spend extra time working on chest / shoulder mobility -

    superset with

    extended crab x30s (focus on external rotation - chest and shoulder stretch - and work towards full hip extension

    and

    banded wide step monster walks x12 (2 steps fwd / 2 steps bkwd = 1)

    3 min sets
    20 minutes

  • Fitness/Performance Workout

    A.
    Five sets of:
    Back Squat x 10 reps @ 30X0
    Rest 30 seconds
    Single Arm Dumbbell Rows x 10 reps each arm @ 2111
    Rest 30 seconds
    Heavy Kettlebell Swings x 10 reps
    Rest 30 seconds
    Dumbbell Shoulder Press x 10 reps @ 20X1
    Rest 2 minutes

  • "Is this per side or total?" Workout

    2 people start, next 2 go once ski erg is free

    Ski Erg Lunge x4 (total)
    Battle Rope Alternating waves x10 (total)
    Glute Bridge March x10 (total)
    Superman x10

    8/20/20/20
    12/30/30/30
    12/30/30/30... continue with 12/30/30/30

    15min AMRAP
    *passing allowed

    20min

  • Dumbbell Forward Lunge Strength

    Dumbbell Forward Lunge 4x8/side

    superset with
    Barbell Inverted Row 4x8
    then
    Hollow Snaps x15

    3.5min rounds
    20min

    elevate feet using bumper plates or bench to make more difficult

  • Sunnuntai 05.07.2015 - "Diane" Workout

    "Diane"
    21-15-9 reps of:
    Deadlift 102,5/70kg
    HSPU

  • Fitness/Performance Workout

    A.
    Every 2 minutes, for 18 minutes:
    Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
    (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
    Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
    (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
    Minutes 5-6, 11-12 & 17-18:
    45-60 seconds of L-Sit or L-Sit Progression with Boxes

    B.
    Every 3 minutes, for 15 minutes (5 sets):
    Row 250 Meters
    10 Burpee Box Jump-Overs (24″/20″)

    Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

  • You Go, I go Workout

    3 Stations:
    Battle Rope Slams x20
    Leopard Crawls (2 forward, 2 backward=1rep) x10
    Hanging Knee Tuck x8 (more challenging=keep legs straight)

    P1 works while P2 rests, then switch.
    3 mins/station:20sec rest and station switch
    2 full cycles through

    20min circuit
    25min