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

  • Every 30s for 10min: Strength

    1 squat snatch

    (keep weight moderate, the goal is to train consistency)

  • 10.5.2019 Workout

    "Mary"

    Complete as many rounds in 20 minutes as you can of:

    5 Handstand Push-ups
    10 One legged squats, alternating
    15 Pull-ups

  • Metcon Workout

    • 3 Round of:
    Assault Bike 2000 m
    Double DB Deadlifts (2X22.5/15Kg) 20 reps
    Burpees 20 reps
    Pull Ups 20 reps

  • Weightlifting strength Strength

    • 3-3-3-3-3 of:
    BB Squat Snatch
    Scaldati progressivamente e poi in 3 sets sali sino ad una tripla pesante (Heavy) ma con cui senti di
    avere un altra rep di margine. Poi con il 95% di quel carico fai altri 2 sets.

  • 11.3.2019 CF Workout

    Rive + työntö 1RM

    (2x(1+1)@70, 2x(1+1)@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%)

    Hyvää huomenta liike 5x5@AHAP

    Takakyykky 6x3@85%

  • Kehonhuolto Workout

  • Ke 20.3.2019 Penkki Strength

    (etuheilautus x 20, burpee x 10, situps x 20: 3 kierrosta)

    MerkkiPenkki 3x3 (80-90% viime viikon raudasta)

    KapeaPenkki 2x5-8

    Niskantakaapunnerrus 5x10, kevyt

    "Band-pull-aparts" 100 toistoa, voi tehdä "superina" edellisen kanssa

    Voimapyörä 3-5 sarjaa

    (100-200 lekaa traktorin renkaaseen)

  • CFPORVOo WOD 23.3.2019 Workout

    3 rounds
    1 BAR MU
    2 SB dips
    3 T2B
    20 v-ups

  • 3/18/19 Workout

    Warm up(0:00-10:00)
    Rowling x5
    Penalty=erg jumpovers
    then
    10 air squats
    10 single leg dl

    10 air squats
    10 pick n grass

    10 air squats
    10 plyo

    Mobility(10:00-15:00)
    1:00 min pigeon per
    :30 sec chest stretch

    Fittrain(20)
    9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9
    wallballs 16/12-challenge up 20/14
    cal row
    abmat sit ups-challenge up-ghdsu

    Opt(12)
    4 front squat
    8 bk squats @75% of 1rm rpt 2x
    1600m walk/run
    5x5 hip ext

    Finisher
    30 scap push ups
    30 w-raise
    60 slow bicycles
    60 knee tap crunch
    1:00 min bf stretch

  • Open 19.5 Primer Workout

    3-4 rounds not for time:
    200m Skillmill run
    15 KBS 24/16kg (US)
    12 Mountain climbers (2=1)
    9 Box jump overs 60/50cm
    1 Rope climb 4m / 3 Strict chin-ups

    TC 14min