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

  • MAYFLY PRO TRACK Workout

    A,
    Tempo Snatch 1-1-1-1-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.
    3 sec pull to the hip pocket and GO!

    B,
    Every 1 min for 40 mins, alternating between:
    max rep Bike Calories
    10 Medicine Ball Sit-ups, 9/6kg + 5 Strict Pull-ups
    max rep Row Calories
    10 Wall Balls, 9/6kg + 5 Medicine Ball Push-ups

    Bike Calories- moderate pace
    Row Calories- moderate pace

    Goal is to have a relatively low intesity workout with a steady and very doable pace. Adjust loading if needed.

  • 4.10.2022 Warmup Workout

    2 - 3 Rounds:

    1:00 Bike
    5 Good Mornings
    5 Back Squat
    5 Elbows Rotations
    5 Strict Press
    5 Stiff Legged DL
    5 Front Squat

  • 11.10.2022 EMOM Conditioning ( Aruba ) Workout

    30 - 40 min ( 6 - 8 rounds )

    Minute 1 : Bike Erg Calories
    Minute 2 : Strict Weighted Pull Ups
    Minute 3 : Bike Erg Calories
    Minute 4 : Strict Weighted Ring Dips
    Minute 5 : Rest

  • 5.10.2022 Zone 2 Cardio Workout

    40 - 60 min Run, Bike Or Row

  • Extra Credit 25-09-2022 Workout

    Iso DB Lat Pull-over 3 x 6-8 each. Rest 60s

  • Solitary Confinement by Comptrain Workout

    From Time :
    100 Lateral burpees over Rower
    Everything 2 Min (starting art 0:00) : 250m Row

    Time Cap : 30 min

  • Voima - ma, ti Workout

    VIIKKO 1, HARJOITUS 1

    LÄMMITTELY
    5:00 min ergo

    Tämän jälkeen
    10:00 min

    15 Kuminauha "pull apart"
    15 Vuorikiipeilijä
    10 Kasakkakyykky
    5-10 Penkkipunnerrus
    5 Takakyykky

    VOIMA

    Takakyykky
    3x5 @RPE 7
    -2min lepo sarjojen välissä

    Penkkipunnerrus
    3x10 RPE 7
    -2min lepo sarjojen välissä

    Yhden käden kulmasoutu
    3x10/10 (moderate eli keskiraskas paino)
    -1-2min lepo sarjojen välissä

  • CFPORVOO WOD 15.7.2023 Workout

    3 rounds for quality
    12s hand stand
    6 pass throughs
    3 bar MUS
    3 strict HSPUs

  • OPTIONAL ACCESSORY Workout

    2-4rounds:
    15-25s chin over bar hold
    15-25s bottom of ring dip hold
    15-25s hollow hold

  • HS Skill Work Workout

    2 sets of:
    HS-Walk
    - As many tries as you can
    - Rest as needed btw sets
    ———————————————————
    3 x 15sec ON / 45sec OFF:
    Facing The Wall HS Hold
    ———————————————————
    2 sets of:
    HS-Walk
    - As many tries as you can
    - Rest as needed btw sets
    ———————————————————
    HS WEIGHT TRANSFER DRILLS

    5 sets of:
    Fingertip Shifts
    - Facing the wall, keep your body tight and off the wall
    - max effort, as many shifts as you can
    - Rest as needed
    ———————————————————
    3 sets of:
    10 HS Steps
    - Facing the wall, keep your body tight and off the wall
    - Rest 1-2min btw sets
    ———————————————————
    1 set on both directions:
    Banded HS Walk Around The Box
    - Feet on top of the box 80cm
    - Keep your shoulders stacked
    - Band just below your elbows
    - Goal is to go unbroken round
    - Rest as needed, but try to keep it at minimum