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

  • Mobility Workout

    Foam Roll Glutes, Quads, Calves
    Shin Box - Open / Closed
    Active Glute Bridge
    Active Pigeon
    Banded Upper Body
    Scap Pull Up Holds
    1/4 Chin-ups
    10

  • 60min Conditioning Workout

    400m Run
    30cal Row
    20cal Assault bike
    10cal SkiErg
    Rest 2min btw sets

    Keep it easy pace, heart rate under 140 (you find it easy to talk to). Score is the number of rounds.

  • CFPORVOO WOD 15.6.2017 Workout

    36 HBRs

    30 V-Ups

    60 ABRs

    20m hand stand walk

    10+10 one legged T2B

  • Double Tabata Workout

    Double Tabata

    Alternating between
    Hollow Hold
    Arch Hold

  • Pull-up 5R M, 3 RM or 1RM Strength

    Pull-ups
    Heavy 3 R

    Post as 3 x 5, 3 x 3 or 3 x 1.

  • Plank Conveyor Finisher Workout

    Won't be much time at end of class.

    Side by side, get down in a plank line behind Curves. Two at a time jump up and sprint 0.04 and then get back to end of plank line. The plank line needs to lateral shuffle ahead to fill the open spot nearest curve (like a slow moving conveyor).

    5-10min (end of class)

  • Cooper Workout

    AMRAP 12min
    Run

  • Step up Workout

    For time:
    30-24-18reps
    Box Step-ups with KB/DB 2x25-24/16-15kg
    15-12-9reps
    Push Press 60/40kg
    5-4-3reps
    Muscle-Ups

  • 6/7/17 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(9)
    21-15-9
    wallballs 16/12-*20/14
    cal row

    afterburner(6)
    down and back
    20 yd-rest :15
    30 yd-rest :20
    40 yd-rest :25
    50 yd-rest :30
    rpt 2x

    gym goat (5)

    Finisher
    2 min IT stretch
    2 min chest opener
    40 v-ups

  • 4 Rounds (Part A) Workout

    4 Rounds:
    20 Shoulder Taps or 1 Around the World
    2+2 or 4+4 Rope Pullups

    Rest about 60"