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

  • Hinge and Pull Hypertrophy Day 2 Workout

    Every 2min at each station:

    1: Sumo stance deadlift (aim for 8-10 repetitions)

    2, renegade row (8-12 reps each arm... nasty)

    3, single arm upright row(8-12 repetitions each arm)

    4, 5 sanddbag lunges into sandbag carry 2 lengths 1 in 1 out with partner for whole 2min

  • 11/26/19 Workout

    Warm up(10)
    200m run
    10 active dive bombers
    10 pik n grass
    10 mclimbers
    10 plyo
    10 knuckle draggers
    10 inchworms
    10 squat jumps
    10 plank taps
    1:00 min pigeon

    Workout(20)
    10-9-8-7-6-5-4-3-2-1
    power clean 115/75-challenge-155/95
    hrpu-challenge-hspu
    400m run after every 2 rounds of work

    Opt(12)
    Iso
    3x8
    alt hammer curl
    db fly
    tricep oh ext
    -work up to heavy clean
    -gym goat

    Finisher
    100 flutter kicks
    1:00 min hamstring stretch

  • Morning Intervals Workout

    4x
    6min ON/2min OFF

    A) Row
    B) BikeErg
    C) SkiErg
    D) Echo Bike

  • Clean & Jerk Strength

    Practice Clean & Jerk.
    Go by the feeling, but no fails!!!!

  • 23.11.2019 CF Workout

    Tempaus + valakyykky 1+1x70%, 1+1x75%, 2x(1+1)x80%

    Rive + työntö 1+2x70%, 1+2x75%, 1+2x80%x2

    Etukyykky 1x3x70%, 1x2x75%, 3x2x80%

    accessory:

    lisäpainolankku 3 x 30 sek
    Sivutaivutus 3 x 12 + 12

  • 23.11.2019 Workout

    "ShitStorm Angie"

    100 Chest - to - bar
    100 HSPU
    100 TTB
    100 Pistols, alternating

  • Optional accessory Workout

    Optional Accessory

    CONDITIONING

    EMOM x5

    5 Double KB Front Squat + 5 KB Facing Burpee over

    RPE 3 to 4

  • WARM-UP Workout

    EMOM x12
    1) Row/Bike/Airbike 45sec
    2) 10 KB Deadlift + 10 KBS + 5 Goblet Squat
    3) 5 Push-Up + 5 Ring Row + 5 V-Up

    Frog Flow video or Lunge Flow 2.0 video

  • CFPORVOO 21.11.2019 Workout

    3 rounds
    600m run
    20m OH walking lunges 24kg/16kg

  • Rowing & DUs Workout

    10 rounds of:
    20/18cal Row
    30 DU

    Go easy and keep your heartrate low. It should feel like you could go for another 10 rounds.