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

  • 071116 Workout

    In teams of 2, with partners alternating complete rounds, complete 7 rounds each of:
    3 x Power cleans 40/60kg
    6 x STOH
    9 x Push ups

  • Mobility/ Movement Prep Workout

    LaxBall tricep/Chest/Piriformis
    Banded straight leg Hamstring Pulls
    Banded Goodmornings (band tied to rig, band around hips)
    Banded Bully (Shoulder) Stretch
    Partner Wallball ChestPass

    SOD:

  • Conditioning, part 2, 3 R FT Workout

    Heavy conditioning.

    • EMOM 5:
      5 Hang Power Cleans (62,5/42,5 kg)

    • Directly into:
      EMOM 5:
      5 Hang Push Jerks (62,5/42,5 kg)

    • Directly into:
      EMOM 5:
      12 TTB
      = posted in Part 1

    Directly into:
    3 R FT:
    21-15-9 Pull-ups
    42-30-18 Wallballs (20/14 lbs)

    Part 1: post weights and TTB
    Part 2: post time for the 3 R FT

    No "rest" between the EMOMs or before the 3 R FT. When one finishes, go straight to the next one. Prepare your barbell accordingly.

  • 091116 Workout

    The Three Wise Men Tribute!

    "Jeremy"
    4min AMRAP of:
    5 x Hang squat snatch
    10 x Burpees over bar
    Rest 2min and then....

    "Ben"
    4min AMRAP of:
    10 x Power cleans
    20 x Pull ups
    Rest 2min and then....

    "Beau"
    4min AMRAP of:
    15 x Box jump overs
    30 x Wall ball shots

    (Elite: 85/57kg)
    (Rx´d: 61/43kg)
    (Scaled: 43/29,5kg)

  • CFPORVOO WOD 8.11.2016 Workout

    3 rounds
    10 C2Bs
    10 Push presses 55kg/40kg
    10 boxjumps 60cm/50cm

  • Metcon FT, 15 min CAP Workout

    Metcon For Time, 15 min CAP

    21-15-9, of:
    OHS (42/29 kg)
    KB Swings (24/16 kg)

  • Pressiä! Strength

    Press 3×5 (80% of 1 RM and)

  • Tankojumppaa Workout

    40 % Etukyykystä

    4 sarjaa, koita saada unbroken, 2 min lepo sarjan välissä

    7 x raakarive riipusta + 7 x etukyykky + 7 x vauhtipunnerrus

  • Partner Metcon - 6 minutes Workout

    Partners complete 400 m run together
    Then max reps American KB swings with remaining time
    (Split up any way)

  • WOD Workout

    Partner WOD 5rds for time (partner does WB until partner completes 10 DL&10 BFB
    10 DL 185/155
    WB 20\14
    10 burpee facing bar