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

  • 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.

  • WOD 24.5 Workout

    10 rounds for time
    8 wall ball
    6 KBS
    4 push up
    2 strict pull up

  • CFPORVOO WOD 26.5.2017 Workout

    12 min EMOM
    odd kb swing + kb snatch 5+5+5
    even 6 back squats 100kg/70kg

  • I Go, You Go Workout

    Partner WOD
    "I GO, You GO"
    12min AMRAP
    5 Thrusters 60/40kg
    10 Situps
    15 Squats

  • Back squat Strength

    4x4
    Go by the feel. Rest 3-4 min btw sets

  • 20.5.2017 Workout

    For time
    4 x 400m.
    Rest 1:30 btw rounds.

    Go Fast!

  • 5/24/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    warm up(5)

    Metcon/Metcon-comp(12)
    21-15-9
    ft squat 115/75-*135/95
    ttp/hkr/*ttb

    afterburner(6)
    3x200m on the 2

    gym goat(7)

    Finisher
    2 min quad smash
    2 min lat smash
    90 sec l hang/knee tuck hold

  • Snatch complex Strength

    Working 20 minutes following complex.

    Snatch high pull + high hang snatch + snatch

  • Double Trouble Workout

    Set up all of the following as a station with a partner. You will swap back and forth between KB and none KB exercises.

    DB Glute Bridge (DB on hips) x4
    Double KB Clean x2

    complete each then move to next superset

    DB Reverse Crossover Lunge x4 (total reps)
    Double KB Front Squat x2

    complete each then move to next superset

    Double KB Push Press / Press x4
    Lateral Crawl (2/2 = 1) x2

    complete each then move to next superset

    Renegade row without push up (total reps) x4
    Double KB Row x2

    • Same Kettlebell weights for all KB Movements
    • Use same DB for all Dumbbell movements

    4/2, 6/4, 8/6, 10/8, 10/8, 10/8...

    20-23 minutes AMRAP. Mark sets complete at 10/8.

    30 minutes with Clean demo + set up etc.

  • TGU Complex Workout

    TGU to tall sit and back down
    +
    TGU to half kneel and back down
    +
    TGU full
    = 1 "rep"

    7 minutes alternating sides bell stays up through entire "rep"
    Treat as a controlled AMRAP

    3 minutes explanation/demo/practice
    10 minutes

    *if still new to TGUs view this as simply 10 minutes of practice.