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

  • Conditioning Workout

    Warm up 3 rounds increasing effort:

    1min Assault bike
    10 Ring row
    10 KB romanian DL
    15 Air squat
    30 DU

    For time:
    50 Wall ball
    20 C2B/pull up
    50 Wall ball
    20 C2B/Pull up

    Time cap 10

    Rest 5min

    4 Rounds for time:
    20 Pistol squat alt.
    50 DU
    20 KB swing @24/16kg

    Time cap 10min

  • CFPORVOO WOD 6.1.2021 Workout

    10 min EMOM

    3 thrusters 50kg/35kg

    3 OHS 50kg/35kg

  • Morning Intervals 3 x (8 x 40sec ON / 20sec OFF) Workout

    3 sets of

    8 x 40sec ON / 20sec OFF

    A. Assault Airbike
    B. Row
    C. SkiErg

    90 seconds rest between sets

  • Pull up Workout

    5,5,5,5 V.0-1 R.2min
    Jokainen sarja niin raskaasti kuin mahdollista toistoresevi huomioon ottaen.

  • Warm up and strength Strength

    Warm up
    2:00 easy bike or row
    Then
    10 air squats with 3 second pause at bottom

    Stamina squats
    EMOM x 16 (8 rounds)
    Min 1: 1 front squat @ 70% 1RM backsquat
    Min 2: 2 back squats @ same weight

  • Push and pull Workout

    EMOM10
    1. Bar MU (Valitse itsellesi sopiva toistomäärä)
    2. 5-10 Strict HSPU (Deficit jos liian helppo)

    Scaled:
    HSPU->Box with deficit

  • Conditioning Workout

    3 Rounds:
    25 T2B
    20 Bar over burpee
    Rest 1:2
    Lepo aika tuplasti pidempi mitä menee työhön.
    Huom!
    Jokainen kierros pitää mennä alle 3min. Skaalaa tarvittaessa T2B määrää.

  • Extra Credit 12-01-2021 Workout

    Triceps Kickback: 4 x 10 each. Rest 60s
    +
    - Global Foam Roll Thoracic Spine x 60s each
    - Biphasic Half-Kneeling Pec Stretch x 60s each side.
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • DU + Pull up 3 Workout

    EMOM 10

    O: 45s. du's
    E: UB 10-15 butter fly/kipping PU

    • Keep same amount of reps each round
    • For DU's focus on keeping your arms relaxed

  • 11.1.2021 Workout

    Clean Pull + Squat Clean Under knee + Split Jerk

    2 x (1+1+1) x 110% SP
    2 x (1+1+1) x 120% SP
    2 x (1+1+1) x 130% SP
    2 x (1+1+1) x 140% SP
    2 x (1+1+1) x 150% SP

    SO 2:30