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

  • 3x12 Back squat Workout

    • @60% of 1RM BS
    • rest 2min

  • EMOM 12 Workout

    1: 2-3 Rope Climbs 4m
    2: 15 KBS (US) 24/16kg
    3: 15 WB 9/6kg
    4: Rest

  • Partner Conditioning 25-03-2023 Workout

    IN TEAMS OF 2...
    AMRAP x 21 MINUTES
    30 Cal Row
    20 Burpees Over Rower @ Jump Over or Step Over
    10 Power Cleans @70/50kg or moderate

  • FBB Sunday Workout

    Double Tabata
    8min. Do with pair: athlete1 starts ring row, athlete2 box dips. Switch every 20sec

    Ring Row
    Box Dips

    —————————————————————

    Barbell Complex
    3 sets. Perform 10 reps of each exercise. Rest 90 sec. b/t sets.
    bb ~ 40/30kg

    deadlifts
    bent rows
    hang cleans
    press
    back squat

    —————————————————————

    Core Circuit:
    3 x through, rest 60 sec

    A) V-ups x 20
    B) Hip-ups x 20
    C) Alternating Toe Touch (i.e. Right Hand to Left Foot, etc) x 15 each

    —————————————————————

    Bodyweight Complex:
    4 x through, rest 60 sec. b/t sets

    Mountain Climbers x 30
    Push-ups (Knee Push-Ups) x 20
    Groiners x 10
    Burpees x 5

  • Wod Workout

    4 Sets
    45 sec Max Calories Erg
    45 sec Max Bar Facing Burpees
    90 sec rest
    *All sets work @9/10 rpe

  • BABY ONE MORE TIME Workout

  • Teamwork Workout

    Partner WOD, Teams of 3 - 4

    6 min ON / 90 sec. rest between stations

    A.
    Teams of 3 or (4)
    30sec. (20sec.) Max cals BikeErg / 60 sec "off"
    - Do 7 (10) wallballs after your 30sec. (20sec.) on machine
    - Then rest until it's your turn again.
    - One of your team member is ALWAYS on the machine

    B.
    Amrap 6, Teams of 3 or 4
    5 Syncro Line Facing Burpess
    2-4-6-8... Syncro Ground to Overhead /w plate 20/15kg
    - Add 2 Syncro GTOH after every 5 SLFB (first round 2 GTOH, second round 4 GTOH etc.)

    C.
    Teams of 3 or (4)
    30sec. (20sec.) Max cals SkiErg / 60 sec "off"
    - Do 7 (10) Push-Ups and 7 (10) Sit-Ups after your 30sec. (20sec.) on machine
    - Then rest until it's your turn again.
    - One of your team member is ALWAYS on the machine

    D.
    Amrap 6, Teams of 3 or 4
    8 Syncro DB Snatch
    2-4-6-8... Syncro DB Squat
    - Add 2 Syncro DB squats after every 8 S DBS (first round 2 DB squats, second round 4 DB squats etc.)

  • Bench Press Strength

    8 sets of Bench Press
    Set 1: 6 @65%
    Set 2: 5 @70%
    Set 3: 5 @75%
    Set 4: 4 @80%
    Set 5: 4 @82%
    Set 6: 3 @85%
    Set 7: 3 @87%
    Set 8: 8 @75%
    - Rest 2-3min btw sets.

  • Snatch complex Workout

    Hang snatch pull + hang snatch + snatch
    - build up to daily technical heavy weight
    - power or squat snatch

  • CFPORVOO WOD 17.3.2023 Workout

    Partners perform 4 alternating rounds
    Partner A performs:
    12 deadlifts 100kg/70kg
    12 burpee box oveers 60cm/50cm

    Partner B performs 4 alternating rounds of
    12 kb swings 32kg/24kg
    12 pull ups
    partners wait until both partners complete the round, then swap exercises for 4 full rounds of each exercise.