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

  • 24NOV2015 Workout

    AFAP (As Fast As Possible)
    6 rounds for time of
    18 Wall Ball Shots 10/6kg
    15 Kettlebell Swings 24/16kg
    12 Burpees

  • CFPORVOO WOD 27.11.2015 Workout

    21-15-9
    Front squat 60kg/40kg
    ring dip

  • Skills Workout

    Valitse kaksi heikointa skill-
    liikettäsi (DU, MU, kippaus-
    jutut jne…) Ja tee niistä
    OTM20 niin että vaihdat
    joka toiselle minuutille aina
    toisen liikkeen. Toistomäärä
    sopiva. Ja taitoliikkeitä
    nimenomaan, wodissa tulee
    sitten punnerrusvoimaa.
    Melkeinpä suosittelisint te-
    kemään tämän ennen wodia

    Pyri vaihtamaan näitä edellisestä
    viikosta tai lisää haastavuutta,
    skillinä kaikki!!!!

  • Gymnastics Workout

    Your Choice of 1 set of max unbroken reps of Muscle ups or Pull ups

  • EMOM (Every Minute On the Minute) Workout

    EMOM (Every Minute On the Minute)
    for 14′
    Odd minutes: 5 Front Squats 70/50kg
    Even minutes: 20 Hollow Rocks

  • 11/19/15 Workout

    Thursday 11/19/15
    Start up(8)
    Stretch
    Group warm up(4)
    Gym goat(6)
    Jerk skill (6)
    Strict press-work up(10)

    Bootcamp
    5rds
    5 reverse burpees to walk out
    20 mountain climbers
    250m row

    Metcon(17)
    FGB clock
    row
    shoulder to overhead 75/55
    sit-ups
    squat
    rkbs 53/35

    Metcon-comp(10)
    Amrap 2
    shoulder 2 oh 145/105
    Amrap 2
    pistols
    Amrap 2
    Box jumps 24/20
    Amrap 2
    squat clean 145/105
    Rest one min then
    max rep unbroken muscle ups
    Score equals total reps

    Finisher
    60 sit ups
    Hip distraction
    Shoulder distraction
    Quad smash barbell

  • GHD-sit ups Workout

    75 GHDSU (not for time)

  • 1 round for time Workout

    1 RFT:
    2000m Row
    200 Double unders
    200 Walking Lunges

  • Weighted dips 5x1x80% of 1RM Strength

    Weighted dips 5x1x80%

  • Fitness Workout

    A.
    Three sets of:
    Goblet Squat x 8-12 reps @ 21X0
    Rest 45 seconds
    Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010
    Rest 45 seconds
    Kettlebell Swings x 15-20 reps
    Rest 45 seconds
    Push-Ups x 10-15 reps @ 2010
    Rest 45 seconds

    B.
    Against a 2-minute running clock, perform the following:
    Row 250 Meters
    Max Reps of Air Squats

    Rest 2 minutes between sets, and complete a total of four sets.