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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

  • CFPORVOO WOD 14.6.2017 Workout

    10 OHS 40kg/25kg

    30 sit ups

    10 OHS 45kg/30kg

    30 sit ups

    10 OHS 50kg/35kg

    30 sit ups

    10 OHS 55kg/40kg

  • For Quality: Workout

    3 rounds:
    Run 400m,
    Perfect Stretch,
    5+5+5 Wallsquat

  • WOD 7.6 Strength

    Back squat
    6 x 50%
    6 x 55%
    4 x 60%
    4 x 70%

  • ATH.CON.FUEL 1 Workout

    Set up 2 of everything at 6 different stations for buffer space. Goal is to finish 2-3 sets 'for fun' this week. Will get more competitive during month.
    One partner finish reps, one station at a time then swap with partner on machines to do the same.
    Goals on machines is to pace as to not be fatigued for the individual stations. Start in any order to avoid pile ups. Sit down if you need rest.

    The Stations: Speed. Power...and Focus!
    50 Stationary Ladder Foot Work Drills (Trainer decides) (Only need 4-6 rungs to save space)
    15 TRX Pike
    10/ Hurdle Hop to Sprawl + " 6/ Fast Feet" before you jump again.
    10 Broad Jump (lay tape measure down for visual, if you can find one)
    10/ Cone Shuffle Taps (Set 2 body lengths apart, short)
    8 Box/Plate Jump (Low or High as you want). Step down in control.

    Partner Waits on;
    ROW 1:45-2:10/500m
    SKI 1:50-2:20/500m)
    CURVE (No jogging slower than you can speed walk!)

    20min'ish CAP (25Min)

  • Time Remaining Rotisserie Workout

    5 reps of everything always. Get 1 mat.

    Left Side Hollow Rock
    Straight Hollow Rock
    Right Side Hollow Rock (then roll off mat to rubber floor)
    Frog Jump or Donkey Kick
    MTN Climber 5/
    Beast Torsion Control 5/ (then roll back on mat)

    Quick one. Remainder of class. AMRAP

  • 060617 Workout

    Conditioning
    AMRAP 4
    "Fran"
    21-15-9
    Thrusters (95/65#)
    Pull-ups
    Rest 4:00
    AMRAP 4
    "Diane"
    21-15-9
    Deadlifts (225/155#)
    Handstand Push-ups
    Rest 4:00
    AMRAP 4:
    "Grace"
    30 Clean & Jerks (135/95#)

  • "Abbate" Workout

    ”Abbate”

    1600m juoksu
    21 rinnalleveto+työntö 70/45kg
    800m juoksu
    21 rinnalleveto+työntö
    1600m juoksu

  • Movement Prep Workout

    Focused Leg swings. Keep torso locked.
    Beast wave
    Scorpion reach
    Crab reach under switch combo

    CKC hip opener series. Play with internal rotation, firing the external rotators, ext rotation, hip extensions and octopus progressions

    10 minutes

  • Strength Strength

    1a) Sumo Deadlift w/ 2 seconds down tempo each rep - 3 x 4
    * Build to a heavy set of 4
    * Each rep is taken from a dead stop on the floor. These are not Touch and go reps.

    1b) Hip Flexor Mobility x 5/side b/t sets of Sumo Deadlifts

    . . . REST 2-3 MINUTES B/T SETS. . .

  • Workout Workout

    3 TOTAL ROUNDS:
    1) 4 min. AMRAP:
    - 20 Double Unders/60 Single Unders
    - 15 Deadlifts @ 50% of your heaviest set of Sumo Deadlifts from today
    - 10 Cal. Bike/Row/Ski

    2) 4 min. Jog @ Recovery Pace

    • The emphasis of this workout is 24 minutes of continuous movement. Go hard, but strive to maintain a consistent pace during the 4 minute AMRAPs and work on being able to recover while moving, rather than completely resting, during the 4 minute Jogs.

    • Pick up where you left off on the previous AMRAP after the Jog each round.