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

  • CFC CLASS 141116 Strength

    A. Hang Squat Snatch Daily max

    B. 15-12-9-6-3:
    Hang Squat Snatch@60% of A
    C2B

    C. C2 Rollout x 30 total reps

  • Back Squat 10x3 Strength

    10 sets of 3 Back Squats, doing the same weight for all sets

  • 5 RFT Workout

    5 RFT
    400 m run
    16 push ups
    20 air squats

  • CFPORVOO EMOM 11.11.16 Strength

    10mim EMOM
    even power cleans 6x60%
    odd front squat 6x60% of power clean max

  • Partner workout Workout

    In teams of two, complete:

    100 pull ups
    300m kb/db farmers carry (heavy, swap weights as often as needed)
    100 wall balls
    300m farmers carry
    100 burpee box jump overs 60/50cm
    300m farmers carry
    *Partition the reps however you would like

  • 111116 Workout

    In teams of 2, alternating complete rounds, perform as many rounds and reps as possible in 8min of:
    8 x DL 70/100kg
    8 x Burpee box jump overs 50/60cm

  • 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)