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

  • Front Squat Strength

    Front squat
    5/5/3/3/1
    Add weight to each set working to your heaviest single

  • Squat Strength

    Squat 10/5/5/amrap
    10@50% 1rm warm up set
    5@65% 1rm
    5%70% 1rm
    amrap@75% 1rm

  • Tuesday 8th December 2015 Strength

    Strength

    2RM Squat

    Then:

    2 x 20 speed Squats

    *use same successful weight as last session for both sets

  • Weighted pull ups 5x4x80% Strength

    Weighted pull ups 5x4x80%

  • Squat EMOM 6min Strength

    6 min EMOM, 1 back squat -10kg of 1RM or 90% if your 1RM is under 100kg

  • Static hold Workout

    a) 2x ME Pull Up Hold
    b) 2xME L-Sit Hold
    c) 2xME Ring Support Hold
    rest ca. 60sec between

  • Functional 48/2015 Workout

    5 Rounds of:
    3min ON/3min OFF
    5 Cheast-to-bar Pullups
    5 Burpees
    5 Wall Balls

    (jämför med Functional 5/2015 och/eller Functional 22/2015)

  • Happy Friday! Workout

    EMOM

    On the odds:
    Single Arm KB Bent Over Row x 4/side
    Scissor Lunge x 10 (total)

    On the evens:
    10/side Single Arm KB Cleans

    *add scissor lunges to make more difficult

    8 rounds of each
    16min circuit

    22min

  • Performance Workout

    A.
    Muscle up 5 x max reps

    or

    Four rounds:

    Ring dips max reps 30s
    30s Rest
    Strict pull-up max reps 30s
    30s Rest

    B.
    In teams of two, alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:
    9 Burpee Box Jump-Overs (24″/20″)
    9 Front Squats (155/105 lbs)
    18 Double unders or Lateral jumps over bar

  • CFPORVOO WOD 3.11.2015 Workout

    For time 50 thrusters 45kg/30kg, at the begining of every minute, do 5 burpees.