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

  • Partner WOD Workout

    Partner WOD

    Part 1
    For time
    80 cal row/ partner hold BB overhead 95/65
    20 PS 95/65
    10 bar facing burpee
    20 thrusters 95/65
    40 DU (120 singles)
    20 HS 95/65
    * Switch out anytime, if partner drops bar from OH, then must switch with partner rowing

    3 minute rest

    Part 2
    4 minute time cap
    40 box jumps 24/20
    40 Squat cleans 95/65

    3 minute rest

    Part 3
    6 minute AMRAP
    30 WB 20/14
    30 T2B
    30 KB swings 53/35
    30 slam balls 20/15
    * If you are competing WOW, then wall balls are done with slam ball 20/15, and K290 instead of T2B

  • Endurance - bike race Workout

    In teams of 2 for time:

    200/150 cal assault bike

    Partner A: assault bike
    Partner B: EMOM 8 med ball clusters 9/6 kg
    Alternate positions every 2 minutes.

    Rest 3 minutes.

    Then complete the following. Share the reps.

    30 burpee box overs
    40 weighted sit ups
    50 KB swings (heavy) 28/20 kg

    40 min time cap.

  • Bodyweight workout Workout

    3 rounds For Quality:

    Fitness:
    30'' Front Lever Progressions

    3-7 Pushups

    5-9 King Kong Squats

    25'' Side Plank L

    3 Wall Walks

    25" Side Plank R

    Advanced:
    30'' Front Lever Progressions

    10 Alternating Pistols

    3 Bar Muscle-Ups

    25'' Side Plank Left

    3 Wall Walks

    25'' Side Plank Right

  • Lankkupenkki + Kapea ja Leveä ote Strength

    Lankkupenkki 5 x 2 50% alas hitaasti, pompulla ylös nopeasti. Aseta lankku pitkittäin rintalastan päälle (helpottaa pompun tekemistä, voi tehdä ilmankin jos paikat kestää)

    5 x 5 Kapea ote 50 - 60 %
    5 x 5 Leveä ote 60 - 70 %

  • Energy Systems Tester 4 x 30'':30'' Workout

    Row @ 110% 30 seconds work, 30'' rest.

    Record the distance in meters for each of the 4 rounds of work.

  • Mobility / Movement Pep Workout

    Segmental Rolls upper + lower
    dynamic sprint style warm up
    mixed crawls and locomotion

    SOD:
    Post assisted pancake - pull yourself forward using post. keep neutral spine. Hold minimum 1 minute. keep legs externally rotated and toes facing up. Set up under rack to be out of way for next class

  • Barbara Workout

    5 Rounds for time
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats

  • CFPORVOO WOD 8.9.2016 Workout

    3 rounds for quality
    3 scapular pulls + 3 strict pull ups
    12 s L-sit
    5 single bar dips
    20s HS

  • Endurance Workout

    Every 10 minutes for 40 minutes for consistency (4 rounds):
    Row 1250/1000 m or run for 5 minutes
    2 Bar Muscle Ups / 6 C2B
    4 Handstand Push Ups
    6 Pull Ups / 12 ring rows
    8 Pistols (alternating)
    10 Rolls to candle stick

    Note the times for every round. First round’s time is your base time. Aim for the same result on following rounds. Every second over or under your 1st round’s time equals a point. Your result is total amount of points.

  • Bodybuilding, olkapäät Workout

    3 x

    10 vipunosto suoraan sivulle, 30 sek lepo
    10 vipunosto eteen, vuorokäsin, 30 sek lepo
    10 vipunosto takaolkapäille, 30 sek lepo

    3 x 8 kapea penkki

    3 x 8 päänyliveto