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&Conditioning - Forearm Fun Workout

    5rounds for time:

    5 Power Snatch (60/40kg)
    10 C&J
    15 Pull-Up
    Rest 90sec

    Ohje: Harjoitus on tarkoitus tehdä läpi kovalla intensiteetillä. Tarvittaessa skaalaa toistomääriä tai kuormaa alemmas. Paahda kovaa jokainen kierros läpi! Lepää 1,5min kierrosten välissä. Merkitse jokaisesta kierroksesta aika ylös.

  • Rowing Workout

    Intervals

  • West Side Workout

    Station #1- Forearms round 2!
    1x Farmers Carry
    10x kb swing
    5x kb push up
    *add 1 farmers carry every round

    Station #2- Sprint!
    0.06 curve
    150m ski
    175m row
    round 1= 30 sec rest between
    round 2= 45 sec rest between
    round 3(if you get there)= 20sec rest between

    Station #3- Heavy Ts!
    Complete 1 set of thrusters every 2 mins, you choose the weight:
    30lb/15lb= 20 reps
    35lb/20lb= 15 reps
    40lb/25lb= 10 reps
    45lb+/30lb+= 5 reps

    9min running timer at each station

  • Vote+pun+vala 5x3+3+3 40-60% Strength

    Jumppaa

  • Peruskuntoa ja CrossFittiä Workout

    3 - 5 x PK

    200 m soutu + 10 thrusteria, 30/40 kg
    200 m hiihto + 10 supertäydellistä kippileukaa (kumpparileukaa)
    200 m skillmill + 7 + 7 yhdenkäden lapapunnerrus
    0,5 mailia assaultbike + 10 GHD sit ups
    1 km wattbike, 1 min lepo + 1-3 barmuscleup /negatiivinen muscle up renkailla

  • Workout Workout

    1) EMOM X 10 Minutes:
    - Min. 1 - Power Snatch x 10 @ 75/55 lbs.
    - Min. 2 - 12-15/10-12 Cal. Airdyne/Row/Ski-Erg

    ... REST 5 MINUTES...

    2) 15 Minute AMRAP:
    - 10 KBS @ 35/25 lbs.
    - 10 KB Front Rack Step-Up (5/leg) @ 35/25 lbs. to 20 inch box
    - 10 Burpees

    • For the KB Front Rack Step-Up, hold the same KB you use for KBS in the front rack position on the opposite side as the leg that you are stepping onto the box with. So, if you are stepping up with your right leg, you will hold the KB in a front rack position with your left arm and vice-versa. You will do 5 on one leg, switch, and do 5 on the other leg. Feel free to go heavier on KBS and KB Front Rack Step-Up if technique can be maintained and you can stay continually moving throughout the 15 minute time period.

  • Engine conditioning Workout

    Easy 2km Row
    Cool down after beep test

  • CFPORVOO WOD 11.3.2017 Workout

    3 rounds, 3 min ON, 1min OFF

    200m row

    10 burpees

    10 Deadlifts 90kg/60kg

  • Endurance Workout

    3 rounds:
    2 min run
    2 min rest
    2 min amrap: 10 wall balls, 15 sit ups
    2 min rest
    2 min bike
    2 min rest

  • Workout Workout

    1) EMOM X 7 minutes:

    • 1 Squat Clean @ over 85% of your 1-rep max (heavy but not unbearable) + 3-7 HSPU's OR Hand Release Push-Ups

    ... REST 3 MINUTES...

    2) 14 Minute AMRAP:

    • 8 Calorie Row/Airdyne/Ski Erg/100 meter run (pick one)
    • 10 Thrusters @ 95/65 lbs.
    • 12 Power Cleans @ 95/65 lbs.
    • 14 Push Presses @ 95/65 lbs.