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

  • Skillzter wod Workout

    18min EMOM

    1st.Power snatch w/ 2 sec pause @ receiving position
    Set of 7 to 10 repetitions for quality @ 30-40%1RM,
    focus on rhythm and bar path (both up and down)

    2nd. Toes to bar – Set of 5 to 15 repetitions, focus on rhythm

    3rd. Double unders – Set of 30 to 50 repetitions, focus on staying relaxed

  • Partner AMRAPs Workout

    With a partner and a running clock:

    0:00-6:00 AMRAP

    • 10 Box jump w. step down 60cm/50cm
    • 10 Wallball 9kg/6kg

    8:00-14:00 AMRAP

    • 10 Front rack reverse lunge 35kg/25kg
    • 10 Power snatch 35kg/25 kg

    16:00-22:00 AMRAP

    • 10 Box jump w. step down 60cm/50cm
    • 10 Wallball 9kg/6kg

    One athlete completes a full round at a time. Score is total reps accumulated in all rounds.

  • 10.11.2017 Pe Perusryhmä Maastaveto Workout

    Maastaveto 3x4x70%, 6x3x80%
    Työntövetoja 6x3-6
    Sumovetäjät: Kapea veto 3x6 (palauttava)
    Kapean tyylin vetäjät: Sumoveto 3x6 (palauttava)

  • 8.11.2017 Ke Perusryhmä Penkki Workout

    Penkki 3x4x70%, 6x3x80%
    Kapea penkki @ short 5x3-5
    FacePull 50-100 toistoa
    Hauikset 50-100 toistoa

  • 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