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

  • Back squat Strength

    Back squat

    4x8

  • 10-Week Vertical Jump Training Program Workout

    The training program is divided into 3 phases:

    Weeks 1-3

    The low-intensity plyometrics and core/lower-body strengthening exercises of the first phase will prepare your body for the more difficult next two phases.

    Do 3 workouts per week. Make sure to get at least one day of rest between workouts. Concentrate on a quick and clean execution of the exercises and get 1-2 minutes of rest between exercises.

    Weeks 4-7:

    The second phase increases the intensity of the plyometrics and introduces exercises focusing on developing power.

    Again we will do three workouts a week!

    Use a box of around 12″ for the low depth jumps. If the depth jumps are lower than your regular standing countermovement jump chose a lower box. If you are not yet strong enough for the pistol squats, grab a pole or something similar as assistance.

    Weeks 8-10:

    The third phase focuses on reactive strength and quickness to teach the body how to convert the newly acquired strength and power into the highest possible vertical jump! Slower strength training is completely eliminated to allow the body to use all adaption reserves for explosiveness.

    Do 3 workouts per week:

  • Snatching chief Workout

    “Snatching Chief”
    5x
    3min ON/1min OFF
    Amrap
    3 Power Snatches 50/35kg
    6 Pushups
    9 Air Squats

  • Intervals Workout

    Metcon
    Every 1,5 min for 9 times (3 times each)
    min 1 - running x 150-200m (turning point halfway)
    min 2 - american kb swings x 15 reps @medium/heavy weight
    min 3 - max reps of alt leg v-ups in 45 seconds (goal 20-30 reps)

  • Weightlifting/conditioning Workout

    EMOM 15
    4-6 toes to bars / V-Ups
    1 Clean&Jerk @60-80%

  • Endurance WOD Workout

    Endurance WOD

    7 rounds for consistency:

    60 s row/bike/ski
    15 air squats
    60 s row/bike/ski
    10 push ups
    60 s row/bike/ski
    5 strict pull ups / 5-10 Ring row

    1 min rest between rounds

    TC: 40-45 min

  • 5min gaps Workout

    4x5min time window
    Buy in:
    100 Double unders

    20 Gobblet squats
    10 Kb/Db push press

    Remaining time in front rack hold.
    2min rest btw. rounds

  • Metcon Workout

    12-9-6 or 9-6-3 reps
    thrusters @35/50kg
    must be unbroken sets. Do thrustes as fast as possible, rest
    as needed bwn reps. Scale the weight if needed.
    rest 1:1 and repeat same metcon

  • CFPORVOO WOD 14.4.2020 Workout

    3 rounds
    10 HSPUs
    10 box jumps 60cm/50cm
    10 front squats 70kg/50kg

  • NBT Cleans and Jerk Strength

    Every 90 sec 10 rounds
    Hang power Clean- Clean - Jerk

    Find today’s heavy complex at good technique