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

  • ”Hildy” (HERO) Workout

    For Time:
    100 Calorie Row
    75 Thrusters 20/15kg
    50 Pull-ups
    75 Wallballs
    100 Calorie Row

  • CFPORVOO WOD 4.5.2023 Workout

    B1) 4 rounds for time
    6 HSPU
    10 dead lifts 100kg/75kg
    10 db rack box step overs 22,5kg, 60cm/ 15kg, 50cm

  • Speed work 8 Strength

    Speed work, rest 2 min between rounds
    A1) box squat 3x5x80%, explosive
    A2) lateral jump + jump 3x6
    A3)banded push ups 3x5
    A4) wall ball bounces 3x10

  • 1.5.23 Strength

    DEADLIFT 6/6
    1x5
    1x3
    1x1
    Rest 2min between sets

  • 1.5.23 Strength

    BACK SQUAT 6/6
    1x5
    1x3
    1x1
    Rest 2min between sets

  • Bench Press Accessories Workout

    4-5 rounds for quality:
    10 Alt. DB Underhand Front Raises
    12 Banded Chest Flyes – High to Low
    10 Ring Push-ups (feet elevated), full extension & pause on top
    12 KB Gorilla Row (6/6)
    24 Banded Tricep Ext.
    - Rest as needed btw movements

  • WOD: Partner AMRAP Workout

    AMRAP20 w/ partner
    6 C&J (50/35) - TnG or DnG
    24 DU

    Change partner after each round.

  • For time Workout

    Rx`d

    2rounds:
    30/20cal echo
    10 bmu (scale rep scheme if needed)
    30 wallball @20/14lb.
    10 devils press @22,5/15kg`s
    5 rope climb

    Target under 16min, Time cap 20min

    Scaled

    2rounds:
    20/15cal echo
    10 pull up (scale up to c2b if needed)
    20 wallball @20/14lb.
    10 devils press @15/10kg`s
    2 rope climb

    Target under 14min, Time cap 20min

  • 2.5.23. CONDITION Workout

  • Week 2, Day 8 Workout

    Warm-up:

    3 rounds of:
    1:00 min row erg
    20 Cossack squats
    8+8 1-Arm upright row with dumbbell
    6+6 1-Arm overhead squats
    20 Knee tucks
    3-5 High box jumps

    Snatches

    Build up to a heavy, but fast set of 4 snatches.
    * No “touch and go”
    * No dropping the bar
    * 2 sets with same weight before adding more weight
    * Use around 20:00 minutes.

    Deficit (5cm) snatch pull, 3 x 5 @ 110% of heaviest set of 4.

    Bench press

    2 sets of 10 with 3-4 “reps in reserve”
    2 sets of 8 with 3-4 “reps in reserve”
    *Rest around 2:00 minutes between sets.

    Rowing intervals

    1500m - Damper 4-6
    Rest 1:30
    250m - Damper 2-3
    Rest :30
    250m - Damper 2-3
    Rest 2:00
    1000m - Damper 4-6
    Rest 1:00
    500m - Damper 2-3

    *Ajatus damper:n vaihdossa on totutella raskaampaan sekä kevyempään vastukseen. Pyri soutamaan matkat vauhdilla, jonka arvioit olevan noin 80-85% omasta maksimista: tuntuman pitäisi olla erittäin hengästyttävä, mutta hallittavissa oleva. Hidasta, jos huomaat puuskuttavasi hallitsemattomasti.

    Bonus:

    4 sets of 15 Skull crushers
    4 sets of 15 bicep curls with barbell
    *Rest 1-2 minutes between sets. 4-5 reps in reserve.

    Core:
    3x
    18 Sit-ups
    1:00 min plank hold
    24 Flutter kicks