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

  • 10/2/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    10 squats
    10 double unders
    3 hrpu/hspu

    Metcon/*Rx(20)
    Team series event 7
    On a 20-minute clock, for max reps/pounds:
    Partner 1:
      0:00-2:00 hrpu/*hspu
      2:00-4:00 Rest
      4:00-6:00 Single-unders/*du's
      6:00-8:00 Rest
      8:00-10:00 1-rep-max back squat
    Then, Partner 2:
      10:00-12:00 1-rep-max back squat
      12:00-14:00 Rest
      14:00-16:00 Single-unders/*du's
      16:00-18:00 Rest
      18:00-20:00 hrpu/*hspu

    bk squat(15)
    week 2

    Finisher
    2 min couch stretch
    30 cuff iso
    50 leg climb

  • Morning Intervals Workout

    2x

    4 Rounds, new round every 4th minute

    A) Row 500/400m

    B) Assault Bike 15/10 Cal.
    +
    Alt. Between
    B1) Sled Push 20m
    B2) 5-8 Target Burpees

  • Friday Frenzy Workout

    MVMT PREP
    Foam roll quads, calves, hammys
    Lower body segmental roll
    Shin box series
    Beast rocks
    Beast torsions
    Gluts bridges
    Pause squats

    (10)

    Strength one
    BB Front Squats 5x5
    SA DB Bent over Row 5x5/
    Aim for a new 5rm

    Sprinterval Course
    5 HEAVY KB Squats (45/60#min)
    8 box ups
    5 hurdle hops
    15 second sprint Curve
    Check what time you start, get thru it as fast as possible. Start when person ahead of you finishes box ups. In smaller classes rest 1:30-2min

    Score is fastest time completed, in the comments record your fastest curve speed and rounds completed

    Trainers: set up like obstacle race. Stagger start everyone.

    (25)

  • 3 x 5min EMOTM Strength

    3 sets of 5 minute EMOTM.

    5 x Power Snatch

    Increase weight between sets, but focus on good lifting and keep it manageable.
    2 min rest between sets

  • 2-position Clean + Jerk Strength

    15min EMOM: 2-position Clean (hang, floor) + Jerk

    5 set @75%
    5 set @80%
    5 set @85%

    On the minute do one hang clean, one clean and the jerk (split or push jerk). 5 sets with 75% of your 1rm C&J, 5 sets with 80% and last 5 with 85%. Scale if needed.

  • CFPORVOO WOD 14.9.2017 Strength

    12 min EMOM
    'even 4 hang snatches 60kg/40kg
    odd 4 OHS 60/40kg

  • Snatch + Hang Snatch Strength

    EMOM for 12min
    Snatch + Hang Snatch, work up to a heavy

  • 3 rounds, rest 1-2min between sets: Workout

    10+10 Banded Hamstring Curl
    5-15 Strict Ring Dip
    10+10 Single Arm KB Row

  • Conditioning workout Workout

    Conditioning 4min work 4min rest
    4 min work :

    350m Run
    25/20 cl row
    Max Strict Pull Up
    4 min rest

    4 min work:
    350m Run
    20/15 cal row
    Max strict ring dip
    4 min rest

    4 min work:
    350m Run
    15/10 cal row
    Max WB

    This is not maximum effort training. Your result is total pull ups, ring dips and wb.

  • 4x2min ON/2min OFF Workout

    4x
    2min ON/2min OFF

    a) 20 Wall Balls + AMRAP Clusters 60/40kg

    b) 20/15 Cal. Row/Bike + AMRAP Clusters 60/40kg

    c) Run around the box + AMRAP Clusters 60/40kg

    d) 20 Bar Facing Burpees + AMRAP Clusters 60/40kg

    Score: Reps of Clusters