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

  • Fitness/Performance Workout

    A.
    Every two minutes, for 6 minutes (3 sets):
    Dumbbell Walking Lunge x 20 steps @ 10X0

    Go heavy the final steps should not be performed without struggle.

    B.
    Complete as many rounds and reps as possible in 5 minutes of:
    20 Double-Unders
    10 Air Squats

    Rest 1 minute

    Complete as many rounds and reps as possible in 5 minutes of:
    5 Dumbbell Man-Makers
    10 Box Jumps (24″/20″)

    Rest 1 minute

    Complete as many rounds and reps as possible in 5 minutes of:
    5 Toes to Bar
    10 Push-Ups

  • 231015 Workout

    8 min AMRAP:
    CTB x 10
    Box jump x 20 (60/50 cm)

  • Performance Strength

    A.
    Six sets of:
    Shoulder Press x 2 reps @ 20X1
    Rest 2-3 minutes

  • 220915 Workout

    "Big Hippo"
    21-15-9-15-21
    Power clean 60/40kg
    Push up
    Joka kierroksen jälkeen 40 x DU

  • Performance Workout

    A.
    Every 3 minutes, for 15 minutes (5 sets):
    Bench Press x 3-5 reps @ 20X1
    Rest 20 seconds
    Heavy Kettlebell Swings x 15-20 reps

    B.
    Complete as many rounds and reps as possible in 10 minutes of:
    10 Dumbbell Ground to Overhead
    100 Meter Run
    10 Ring Dips (or 5 Muscle-Ups)
    100 Meter Run

    C.
    Two sets of:
    Single-Arm Dumbbell Row x 8-10 reps @ 2111
    Rest as needed

  • 5 - 3 - Fuel: Deadlift Week 2 Strength

    Push ups
    3 x 10 with 5s pause at the bottom of each rep. Hovering just about the ground, maintain tension. Keep shoulders back and lats engaged.

    Band pull aparts
    3 x 15

  • CFPORVOO WOD 16.6.2015 Workout

    10-20-30
    pull ups
    wall balls 9kg/6kg
    boxjumps 60cm/50cm

  • Getting Curvy Workout

    5 minute run prep followed by..

    round 1 0.03 jog
    round 2 0.06 run
    round 2 0.06 sprint
    round 3 0.12 sprint
    round 4 0.18 sprint
    round 5 0.06 sprint
    round 6 0.06 sprint, 0.06, 0.06...

    note 0.18 time

    If feeling super eager, add in 10 side hollow rocks per side following each sprint

    1:5 work rest ratio

    25 min

  • ThERGsday Workout

    row erg : ski erg : high band crunch**

    Round 1 15s : 15s : 15
    Round 2 20s : 20s : 20
    Round 3 25s : 25s : 25
    Round 4 25s : 25s : 25... Repeat

    ** (https://m.youtube.com/watch?v=x3ZWtvdTBtw - attach black or purple band to uptight crunch down facing away)

    15 min AMRAP

    Once circuit has begun you can jump the line if finished crunches before the person ahead of you.

  • The core 4... And some core Workout

    • 5 stations
    • 2-3 people per station
    • 2 exercise per station
    • 3 sets of 40s on :20s off each exercise at each station
    • 1 min rest between stations

    A. Squat
    1. Goblet Squat
    (Girls 25+ Guys 45+)
    2. Alternating Forward DB lunge
    (Girls 15+ Guys 25+)

    B. Hinge
    1. KB Deadlift
    (Girls 25+ Guys 45+)
    2. KB Swing
    (Girls 25+ Guys 45+)

    C. Push
    1. Tent Push ups
    2. Wide Push ups

    D. Pull
    1. Pull ups
    (set up multiple band options in preparation)
    2. TRX Row

    E. Core
    1. Ab wheel
    2. Straight leg Abmat sit up with alternating toe reach

    35 min circuit
    8 min explanation + set up