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

  • WOD Workout

    AMRAP in 18 minutes
    3 Thrusters (50% bodyweight)
    5 Box Jumps @ 60/50cm
    7 Hand Release Push-Ups
    8 Alt. DB Snatch @ 22,5/15kg
    10 DB OH Lunges @ 22,5/15kg

  • CFPORVOO WOD 13.6.2020 Workout

    4 rounds for quality
    2 Bar MUs
    3 C2B
    4 pull ups
    5 T2B
    2 min rest

  • Conditioning 14-06-2020 Workout

    4 RFT:
    25/20 Calorie Row
    30 DB Renegade Rows @50/35lbs (total)
    Rest 90s.

    • 20:00 Cap

  • Wendlers 5-3-1 - Back Squat Strength

    Wendlers - Week 1
    Back Squat
    5, 5, 5+

  • 14.6.2020 Home Workout Workout

    Netflix & Chill

  • OFF-SITE WORKOUT - Basic conditioning Workout

    Metcon(quality)

    30-45min easy walk

    Harjoituksen tarkoituksena on toimia palauttavana harjoituksena juoksuprogression kevennetyllä viikolla. Tavoitteena on kävellä pitkähkö lenkki matalilla sykkeillä.

  • CF Mayhem WORKOUT Workout

    Warm Up/Total Session Time
    1 Hour 30 Minutes-1 Hour 45 Minutes (Warm-Up, Cool Down Included)

    3 Rounds:
    1:30 Assault bike / Bike erg
    15/15 Banded Clam Shells
    15 Banded Air Squats
    -Then-
    Warm Up to Thruster Weight + Front Rack/Calf Mobility

    Franklin Storm
    6 Sets:
    21/16 Echo Bike Calories (OR Assault Bike)
    15 No Touch Box Jump Over 24”/20”
    9 Thruster 135/95
    -Rest 5 Minutes between sets-

    Scoring: Time

    Athletes Notes

    TARGET SCORE
    Target Time each set: 3 Minutes

    Time Cap each set: 5 Minutes

    STIMULUS
    This is a sprint workout so go FAST!!! You have plenty of recovery built in

    We will also be working on moving a moderately heavy barbell with a high heart rate.

    WORKOUT STRATEGY & FLOW
    Push hard on the bike. Goal pace: 400+/300+ watts.

    Keep the box jumps at a smooth pace. No touch means that you jump completely over the box without touching it.

    The thrusters should be completed unbroken. Rest a second before you pick to bar up to ensure you can do them in one set!

    SCALING
    Scale to finish near the target score:
    6 Sets:
    18/13 Echo Bike Calories (OR Assault Bike)
    12 No Touch Box Jump Over 24”/20”
    9 Thruster 115/75
    -Rest 5 Minutes between sets-

  • PK-treeni Workout

    PK-treeni (quality only)

    EMOM 35 min
    1. 45 sec Row
    2. 45 sec KB Front rack carry
    3. 45 sec Row
    4. 45 sec KB Farmer carry
    5. REST

    *Pidä sykkeet peruskestävyysalueella. Hyvä nyrkkisääntö on, että pystyt puhumaan puuskuttamatta.

    *Painot KB-liikkeisiin oman kunnon mukaan. Liikkeet aina kahdella kuulalla. Halutessaan front rack carryn voi tehdä "voimamiespallolla"

  • EMOM 21 Workout

    To be done lightly to recover from murph
    1. 16 Walking Lunges
    2. 5 DB Bent over rows per side
    3. 100m Jog
    - Alt btw 1, 2 and 3

  • EASYWOD 12062020 Workout

    -Kerrataan
    -kippi
    -rengassoutu
    -valakyykky
    -maastaveto

    WOD
    20 deadlift
    300 m run
    20 valakyykky
    300 m run
    20 pull up or ring row
    300 m run