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

  • Kurotushyppy Strength

    -Tasajalkahyppy, ilman vauhtia
    -kurotus vieressä olevaan seinään ja kädellä jälki (magnesium)
    -mitataan maasta sormien jättämään jälkeen

  • WOD 08042016 Workout

    60 sec ON / 30 sec OFF:
    - 2 rounds of:
    --- Cal row.
    --- Sit ups with medicine ball (9/6kgs).
    --- Legs up and down in L-sit position on the box.
    --- Kettlebell Deadlift (48/24 kgs).
    --- Hollow rocks.
    --- HSPU.
    --- Back extension on the floor.
    --- Hand release burpees.

  • Deadlift Heavy Double w/ Bands and/or Chains Strength

    Work up to a heavy double deadlift with bands and/or chains

  • Team Burpee, Pull-up, & Power Clean AMRAPx20 Workout

    Teams of 2
    AMRAP 20:
    30 Lateral Barbell Burpees
    30 Chest to Bar Pull-Ups
    30 Power Cleans*

    *Power Clean weight increases each round.
    Round 1 – 135/95
    Round 2 – 155/105
    Round 3 – 185/135
    Round 4 – 205/145
    Round 5 – AMRAP at 225/155

  • CFPORVOO WOD 24.1.2015 Workout

    3 rounds For quality
    3 wallclimbs
    10 doubleunders/no scaling
    3 strict T2Bs
    10 superman rocks
    3 dragon flag lowers

  • For Quality Workout

    3rounds not for time of:

    Barbell Turkish Get Up 2x2 (pick a weight you can safely handle)

    Pistol with Overhead Hold x 4-5 reps each leg
    (hold a barbell or PVC overhead while performing the pistol…work as heavy as you can safely handle)

    L-Sit from Hang x 30-45 seconds
    (hang from the pull-up bar and hold L-sit position)

  • Back Squat Strength

    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 2 reps @ 90%
    *Set 5 – 1 rep @ 95%

    followed by…

    One set of:
    Back Squat x Max Unbroken Reps @ 90%
    (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

  • 1-11-15 Back Squats, WBs, BJs, DUBs, KBs, Hng Clns Workout

    Back squats - 10x255, 10x275, 8x315, 6x325, 4x345
    1 Rnd - 50 DUBs, 40 BJs (24"), 30 WBs (20lbs), 20 KBs (53lbs) , 10 Hng Clns (135lbs)

  • ct lapua 11.1.2015 Workout

    100 abmat
    100 kbs
    100 dl

  • Back Squat Strength

    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 2 reps @ 90%
    *Set 5 – 1 rep @ 95%

    followed by…

    One set of:
    Back Squat x Max Unbroken Reps @ 87%
    (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)