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

  • 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"

  • For time Workout

    Run 1.2km (3x400m)
    And then
    12 rds:
    4 HSPU
    8 Pull up
    12 Air squat

    (Time cap: 25min)

  • Swing Workout

    25 etuheilautus
    300 juoksu
    5 kierrosta

  • WB & Rowing Workout

    For time:

    80 WB 9/6kg
    60cal Row
    40 WB
    20cal Row

    Timecap 15min

  • Morning Intervals Workout

    6 Rounds, new round every 5:th minute

    Alt. between a and b

    A) Row 30/21 Cal. + 20m Sled Push 60/40kg

    B1) 18/12 Cal. Assault Bike + 5 Burpees
    B2) 15/10 Cal. Assault Bike + 7 Burpees
    B3) 12/8 Cal. Assault Bike + 10 Burpees

  • 5/31/17 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(20)
    200m run
    12 burpees
    12 bfsu/*ghdsu
    200m run
    15 burpees
    15 bfsu/*ghdsu
    200m run
    18 burpees
    18 bfsu/ghdsu
    200m run
    21 burpees
    21 bfsu/ghdsu

    bk squat(10)
    3x3

    gym goat(5)

    Finisher
    1 min s/a para per
    30 t raise
    60 temp tantrum

  • Core Workout

    3 sets of:
    45sec ON/15sec OFF
    (90sec rest between rounds)

    Bird Dog Knee to Elbows - right
    Bird Dog Knee to Elbows - left
    Windshield Wipers
    Hip Thrusts
    Plank Jacks
    Chinnies
    Plank DB Drags

    +
    Bonus
    10-1
    Strict Leg raises
    Rollouts

  • CFPORVOO WOD 30.5.2017 Workout

    3 rounds
    200m run
    10 HSPUs

  • 5/29/17 Workout