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

  • Tuesday 20th October 2015 Strength

    Strength

    Deadlift 3RM

    then:

    Touch and Go Deadlift 3 x 10 (go heavy)

  • Performance Workout

    A.

    Every other minute, for 14 minutes of:

    Odd minute: Clean x 5
    Even minute: Handstand hold x 30s

    or

    Experienced athletes

    Every 4 minutes, for 20 minutes of:

    Clean x 1.1.1.1 (rest 10 seconds between singles)

    Rest 30 seconds

    Strict Handstand Push-Ups x max reps

    B.

    Three rounds for time of:

    15 Deadlifts (155/105 lbs)
    12 Hang Power Cleans (155/105 lbs)
    9 Front Squats (155/105 lbs)
    6 Jerks (155/105 lbs)

  • 4 rounds: Lunge, Clap Push-Up, Wall Ball Workout

    4 rounds;
    20 x Double KB Rack Lunge
    12 x Clapping Push-up
    20 x Wall Ball
    - Rest 3 mins between rounds.
    - Doesn't need to be unbroken.

    Record round times, scaling, loads and other details.

  • Fitness/Performance Workout

    In teams of four, complete as many reps as possible of the following circuit in 30 minutes:
    400 Meter Run
    Box Jump Overs
    Burpee Pull-Ups
    Wall Climbs

    Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

  • 250915 Workout

    5 kierrosta:
    Power clean x 10 50/35kg
    Thruster x 10
    CTB x 10

  • 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