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

    Ten rounds for time of:
    8 Bar Facing Burpees Over the Barbell
    8 Toes-to-Bar
    8 Thrusters (95/65 lbs)

  • Työntövedot Strength

    Maasta + 2 riipusta polven päältä 5x 1+2 90%

  • Vauhtipunnerrus+ylöstyöntö Strength

    5x 3+1 80% vauhtipunnerruksesta

  • CFPORVOO WOD 2.5.2017 Workout

    12min AMRAP
    400m run
    10 T2Bs
    6 HSPUs

  • Power&Speed - Easy aerobic work Workout

    3-5 rounds for Quality

    Row 20/15kcal
    10 Pass Through
    5+5+5 Wall Squat
    2+2 Perfect Stretch

    Ohje: Keskity hyvään liikkeeseen, harjoituksen tarkoituksena on hieman hiota ja hengästyä, muttei maksimaalisesti. Tee liikkeet mahdollisimman hyvällä tekniikalla

  • Movement Prep Workout

    Lax Ball Piriformis + Pec Muscle
    Banded Hip and Ankle
    Shin box (open+closed)
    Shin box heel lift
    Scap Push-ups
    Hip Floss
    Lunge
    Prisoner Split Squat

    10

  • 30.4.2017 Workout

    AMRAP 30
    With partner

    50 box jumps
    50 cal row
    50 du's
    50 kb snatch
    10 skin the cat
    50 TTB
    50 deadlift 70/50kg
    50 overhead stepping lunge 20/15kg

    I go, you go. Split reps as desired.

  • Kyykyt+Työntö Workout

    3+2 maasta

    6 @ 60-70%

  • Te-Mave+tempaus Workout

    Kahdella tangolla
    7*1+1
    Mavee malmia kunnolla te @ 75-85%

  • Workout Workout

    1) 6 minutes to establish 1-rep max Clean

    • The Clean can be a Power, Squat or Split Clean. In the six minute time frame, take as many attempts as you want to establish a 1-rep max

    2) With a Running 17 Minute Clock:
    PARTNER WORKOUT - 2 Total Rounds:

    • 2 Minutes Max Burpees
    • 2 Minutes Max KB Goblet Squats @ 35-53/16-35 lbs.
    • 2 Minutes Max American KBS @ same weight as Goblet Squats
    • 2 Minutes Max Box Jump Overs or Box Step Overs @ 24/20 in.

    • 1 Minute REST

    • One partner will perform a minute of max Burpees and, at the one minute mark, will switch off with his/her partner and he/she will perform one minute of max Burpees. You will repeat this format for the other three movements. After the one minute rest following the four movements, you will perform the entire circuit in the same format one more time.

    • On the Goblet Squats, focus on getting your hip crease below parallel and Squatting as low as you can with good mechanics. Developing solid fundamentals and mechanics in the squat is far more important than the amount of reps you get. Emphasize quality movement patterns over your score.

    • If doing Box Step Overs, both feet have to make contact with the top of the box each repetition. You do not have to reach full hip extension during these as you would on a regular Box Jump.