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

  • CFPORVOO WOD 26.10.2017 Workout

    8 min EMOM
    5 thrusters 45/30kg
    20 rope jumps

  • Lepopäivä Workout

    Lepopäivä. Aktiivista lepoa tai totaalilepoa fiiliksen mukaan.

  • External rotation curls 3 x 5 /side Strength

    External rotation curls
    3 x 5 /side

    Post three heaviest successful attempts

  • Perjantai 13.10 Workout

    Friday the 13th
    EMOM 7
    1) 25 Wall balls
    2) 20 Thrusters 40/30
    3) 25/20 Cal row
    4) Rest
    5) 30 Hang power cleans 40/30
    6) 20 Pull ups
    7) 60 double unders
    -5 min rest-
    EMOM 5
    1) 20 Power snatches 40/30
    2) 20 Burpee over bar
    3) Rest
    4) 20 Shoulder to overhead 40/30
    5) 40 Deadlifts 40/30
    -3 min rest-
    EMOM 3
    1) 20 Hspu
    2) 20 T2B
    3) 15 Overhead squats 40/30

  • 11.10.2017 Workout

    3 x epäkasveto riipusta + 1 maastaveto
    5-7x3+1@80-95% työntö 1RM

  • 10/5/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    8-12 rkbs
    8-12 db pp
    8 back extension

    Metcon/*rx(10)
    amrap 10-team series event 5
    Teams of two complete as many reps as possible in 10 minutes of:
    3 synchronized burpee *box jump/step-overs 20/20-*24/20
    3 synchronized deadlifts 155/105/*225/155
    6 synchronized burpee *box jump/step-overs
    6 synchronized deadlifts
    9 synchronized burpee box jump-overs
    9 synchronized deadlifts
    Etc., adding 3 reps to each exercise every round.

    work up to hvy clean(10)

    Finisher
    2 min low back smash
    2 min lax ball smash
    2 min sh distraction (1per)
    60 rtw

  • Puoli Tuntia Vain Crossfit Elämää Workout

    AMRAP 3 x 5

    30 Vuoroloikka = Air Lunges
    20 Anchored Sit-Ups
    10 SLAM
    5 Box Jumps

    3 min LEPO amrappien välissä. Saa hikoilla ja kyynelehtiäkin.
    Jatka siitä liikkeestä johon jäit, kierrokset ylös!!
    !

  • TYNNYRIKYYKKY EMOM <3 Workout

    EMOM for 24 minutes eli 6 kierrosta näitä:

    Minute 1 – 20 Tynnyrikyykky ( keppi tai kevyt paino, jalat ei käy suorina)
    Minute 2 – 16 KB Swings (14/20 kg)
    Minute 3 – 10 Thrusters (10/20 kg)
    Minute 4 – 8 Ring Rows![](

  • Tisdag 31/10 2017 Workout

    A: Gymnastic skill
    Partner Handstand walk 3x15m
    B: Conditioning
    E2M for reps
    1: Max set strict CTB chin ups
    2: Max reps bench press 60/40kg
    3: Max set strict pull ups
    4: Max reps bench press
    5: Max set C2B pull ups
    6: Max reps bench press
    7: Max set pull ups
    8: Max reps bench press
    Compare to 29/8 2017
    C: Accessory
    C1 Trap tri raises 3x10/each arm
    C2: Side lying horizontal abduktions x10/each arm
    C3: Strict ring rows 3x10
    *Rest as needed between exercises and sets

  • Onsdag 4/10 Workout

    A: Conditioning
    10 rounds:
    200m row
    200m run
    15 FLR Burpees
    B: Gymnastic endurance
    10min emom:
    5-10 TTB
    * Goal is unbroken kipping reps. Choose a number of reps and stay with it for the whole workout
    C: Accsessory
    3 rfq:
    Porn stars x12/each arm
    Shoulder flyes x12
    Side lying horizontal abductions x12/each arm
    Rest as needed