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

  • Extra Credit 15-06-2022 Workout

    Pinch Grip Farmers Carry: AMRAP 4:00 for max distance.
    Pick a weight that is challenging for 20-30m efforts.
    +
    - Pigeon Pose - 60s each
    - Lizard Pose - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • 13.6.2022 Basic Workout

    EMOM 16

    1 Min : 6-8 Strict Pull Ups
    2 Min : Bike Erg 15/11 Calories
    3 Min : 10-15 Push Ups
    4 Min : 5 Box Jumps 30/24"

  • With partner for time (I go you go) Workout

    -3min HS-hold
    -50 T2B
    -70 DB snatch 20/15kg
    -90cal row

  • 11.6.2022 Weighted Pull Ups Workout

    For total Load:

    5 sets of 5

  • 5 kierrosta 3 liikettä Workout

    5 kierrosta

    600m Juoksu
    30 Kahvakuula heilautus
    30 askelkyykky

  • Friday 10.6.22. Workout

    Warm Up
    2 rounds
    1 min jog/light run

    1 min ski
    1 min air bike/ bike erg
    first round easy , second easy/moderate. rest 10-20 sec bwn movements. when done on first round do some dynamic
    streching before going next round. Same thing after second warm up round.
    then
    100m run at workout pace
    100m ski
    200m bike erg or 30s air bike

    Metcon Part 1
    3 Rounds
    200m run
    250/220m Ski (fast)
    250/200m bike erg / air bike (fast)
    rest 2 min bwn rounds
    time target under 3 min, cap 3 min 30s.

    After this take warm up for sandbag cleans and double unders

    Metcon Part 2
    For time
    100/80 Calorie bike erg or 85/65 calories air bike
    Start with and Every 2 minutes perform 4-6 sandbag cleans alt time to right&left shoulder
    calories are complete
    -Rest until 10:00
    100/80 Ski Erg
    Start with and Perform every 2min 30-50 Double Unders or max reps in 45 seconds
    time cap 20 min.

    Cool down
    2-3 min light cardio
    1 min cobra to downdog pose
    1 min prayer pose
    1 min russian baby maker strech

  • 10.6.2022 Accessory Workout

    3 - 4 Sets:

    a ) 8 - 12 Dumbbell Chest Fly
    b ) Reverse Hyper Extension Hold ( To failure )
    c ) 8 - 12 Triceps Kickback

  • Kettlebell Workout

    Skills
    3 rounds of
    10 x Deadlift
    10 x Push-Up
    10 x Air Squat

    3 rounds of
    5/5 x Snatch+Press
    8 x Goblet Squat
    20 x alt V-Up

    3 rounds of
    5/5 x Clean+FRSQ
    15 x Russian Swing
    20/20 x Side Bend

    Wod
    Amrap 6’
    10 x C&J @24/16
    10 x Alt Lunges
    10 x Sit-up

  • Overhead Stamina Workout

    4 rounds, 3mins each, for max distance of:
    75 Double Unders
    8 Alt. DB Power Snatches 25/17,5kg
    4/4 DB STOH 25/17,5kg
    max distance in remaining time, Dual DB Overhead Carry 25/17,5kg
    - Rest 1min btw each round.

  • CFPORVOO WOD 9.6.2022 Workout

    45 min PK
    100 rope jumps
    20 s hang from rope / 30s hang from bar
    30 s Plank
    30 s ABH
    300m Jog
    600m row
    30s in bottom position of OHS bar or stick
    20 + 20 s Copenhagen plank