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

  • Strength Strength

    Deadlift: 10-8-6-4-2
    EMOM 8': 1-2 Rope climb

  • OFF-SITE WORKOUT - Basic conditioning Workout

    45-60min easy run/jog @60-70% of HRmax

    Harjoitus tarkoitus on kehittää peruskestävyyttä. Tavoite on juosta yhtäjaksoisesti 45-60 minuuttia matalilla sykkeillä.

    2-3 rounds:

    20-30sec Calf stretch
    20-30sec Squat into hamstring stretch
    20-30sec Leg swing
    20-30sec Quad stretch

  • OFF-SITE WORKOUT - Basic conditioning Workout

    60-90min easy run/jog @60-70% of HRmax

    Harjoituksen tarkoitus on kehittää peruskestävyyttä. Tavoite on juosta yhtäjaksoisesti 60-90 minuutin ajan matalilla sykkeillä.

    WARM-UP:

    2-3 rounds:

    20-30sec Calf stretch
    20-30sec Squat into hamstring stretch
    20-30sec Leg swing
    20-30sec Quad stretch

  • MAYFLY PRO TRACK Workout

    A,
    D.T.
    5 Rounds
    12 Deadlift 70/47kg
    9 Hang Power Clean
    6 Push Jerk
    Goal: Sub 10 min

    B,
    "Death By Prowler Push"
    10 meters OTM for as long as possible
    Add 10 meters each min and continue for as long as possible. Reccomended loadng is 40/30kg in additon to the sled.
    Goal:8-10 mins

    C,
    Every 3 mins x 4 sets
    Ring MU complex
    3 strict MU + 4 ring dip + 15 sec ring support hold

  • 14.7.2020 Workout

    Eilinen/

    Peruskuntolenkki, hölkkää 40 minuuttiia. Polkupyörällä 60 minuuttia.

  • CF Mayhem WORKOUT Workout

    Workout Definition

    Estimated Total Session Time:
    45 Minutes (Warm-Up Included)

    Burgener Snatch Warm Up

    Chubbs
    30 Squat Snatch @135
    -Rest til 10:00-

    Scoring: Time

    Athletes Notes

    TARGET SCORE
    Target Time: sub 4 minutes

    Time Cap each set: 7 minutes

    STIMULUS
    Squat Isabel! Go for high intensity and manageable sets that you can push at the end!
    WORKOUT STRATEGY & FLOW
    Squat snatch: Don’t use over 65% 1 RM
    SCALING
    The Scaling aim is to finish under the target time and be efficient!

    Scale to finish near the target score:
    30 Squat Snatch @115/80
    Rest til 10:00

    The Price is Wrong
    10 min EMOM
    5 Squat Snatch 135/95

    Scoring: Reps

    Athletes Notes

    *Choose a weight you can keep unbroken with 4-5 reps each minute!
    *Don’t use over 65% 1 RM

    SCALING
    The Scaling aim is to keep reps unbroken

    Scale to finish near the target
    10 min EMOM
    5 Squat Snatch 115/80
    OR 4 squat snatch 135/95

  • Perusjumppa Workout

    3x
    50 DU
    25 Pull Up
    15 HSPU
    10 Box over 75cm
    5 Squat snatch 70%
    4 min Rest

  • Back squat Strength

    deload 3x5

  • "Reverse Nancy" Workout

    5 Rounds For Time

    15 Overhead squats
    400m run

  • CFPORVOO WOD 11.7.2020 Workout

    3 rounds for quality
    10 pass troughs
    8 behind the neck pull ups
    5+5 kb side squats
    3+3 archer push ups
    1 min rest