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

  • Move Prep Workout

    Banded Chest + Upper Back
    Shin Box (open and closed)
    Octopus Progression
    Hip Floss
    Hanging Scap Depressions
    Hanging Quarter Chin Ups (practice hanging without fully relaxing your shoulders)

    Mini Band squat hold 3x20sec
    Torsion Control

    10-12min

  • Move Prep Workout

    5 min Ladder Drills to warm up

    Then:
    1. Trainer= Skipping + Double under Instruction (1-2mins)
    2. With a partner, share a rope, 2x1min rounds each to practice (you go, I go)
    3. 1 Attempt each at max unbroken double unders. If you don't have double unders yet, you get another minute of practice.

    Then:
    Hit the curve! 2 at a time, 1 warm up run 0.04 @80% effort then 2 attempts each to find max running speed

    15min

  • 3/1/17 Workout

    Start up(14)
    stretch 4 mins

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

    warm up(5)

    Metcon/*Metcon-comp(10)
    5rds
    10 pistol squats(met mod as needed)
    *25 du's/single unders x3

    afterburner(2)
    500m row for time

    3x8
    bent over row
    curls

    Finisher
    2 min hamstring stretch
    walking side lunge down and back
    40 leg raise to hip extension

  • CFPORVOO WOD 1.3.2017 Workout

    DU 50-40-30-20-10

    floor press 2-4-6-8-10 - 60kg/40kg

    Ring MU 5-4-3-2-1

  • Endurance Workout

    5 rounds for time:

    20 weighted sit-ups with plate (25/15)
    20 Double unders / scaled: 60 singles

  • 2/22/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    20 jax
    10 sec wall sit
    5 goblet squat

    Metcon/Metcon-comp(9)
    Amrap 9
    6 goblet squats 70/53-45/35
    12 *double unders x2 singles

    3x10
    bench/strict
    superset with tricep kickbacks

    afterburner(1)
    60 seconds max cal row

    Finisher
    6x20 flutters w/10 sec hold
    2 min quad barbell smash
    2 min hip opener

  • ENDURANCE CLASS Workout

    25 minute AMRAP
    Slam ball
    KB flip to Squat 53/35
    KB snatch left arm 53/35
    KB snatch right arm
    Wall ball 20/14
    T2B (scale k290)
    * Start with 2 reps, increase by 2 reps each round
    * 4 room sprints after each round (down and back is 1)

  • AMRAP 15mins Workout

    Max rounds in 15 minutes
    Push up- 10reps
    T2B/K2E- 20reps
    Hip extensions- 30reps

  • Snatch + OHS 4x(3+3)x60% Strength

    Snatch + OHS 4x(3+3)x60%

  • Engine Gymnastics Workout

    8 Min EMOM

    1. 10 Kipping Pull Up
    2. 5 Strict HSPU

    2 Min Rest

    8 Min EMOM

    1. 10-15 Hollow Rocks
    2. 10-15 Diamond Push ups