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

  • CFPORVOO WOD 10.1.2019 Workout

    4 rounds
    8 HSPUs
    8 strict pull ups
    24 HBRs
    24 ABRs

  • 18.02.2016 - WOD Workout

    With a Running Clock
    A - 0'00 - 7'00 AMRAP
    15 Box Jumps
    10 Hand Stand Push Up
    3' Rest
    B - 10'00 - 20'00
    Find 3RM Hang Snatch
    3' Rest
    C - 23'00 - 30'00
    Burpees to the death

  • WOD 26/04/17 Workout

    WOD team

    8 T2b
    8 power snatch bb
    Time cup 12'

    Bb 40/30 kg

  • Donderdag 25 Februari Workout

    A. Hang Power Snatches:

    In 20 min work to 3 heavy sets of: 3 Hang Power Snatches

    B.

    EMOM16:
    Min 1: 8 – 10 Kettle Bell Swings (24/16kg)

    Min 2: 8 – 10 Burpees

    Min 3: Max Double Unders

    Min 4: Rest

  • Endurance Workout

    • 45 Min of:
    Assault Bike 1000 m @ 60% MHR
    Row 500 m @ 60% MHR
    Assault Bike 1000 @ 70% MHR
    Row 500 m @ 70% MHR
    Assault Bike 1000 @ 80% MHR
    Row 500 m @ 80% MHR

  • Max Front Plank hold Workout

    From forearms. As long as you can. If you drop down note time and then get back up and finish remaining time!

    5 minutes

  • Bench press Workout

    Wednesday 1st August 2018

    BENCH PRESS

    4-4-4-4-4

    Use a controlled “faster up-slower down” tempo and find a max-effort set of 4 reps.

    Post loads to comments.
    Exposure 8 of 8

    5 Rounds or 20 Minutes:
    8-10 Dumbbell Lying Triceps Extensions
    1-3 Rope Climbs
    20 Hand-to-Hand Kettlebell Swings (10e)

    Build to a challenging set on the Lying Triceps Extensions. If you’re a rope climbin’ ninja, go legless. If not, use today to work your way up a few feet or do sets of 3-5 strict Chin-Ups instead.

    Post work to comments.

  • ALK: Työntö, (1+1+1)x5x80% Strength

    Työntö, (1+1+1)x5x80%

  • Push Press 1x5 5s. Strength

    Push Press
    1x5 (70%) 5 set.

  • 1-28-13 Workout

    Pre-WOD
    5x3 push press

    WOD
    3x5min AMRAP
    2min rest after each round
    10 KB swings (53#,35#)
    10 box jumps (24",20")
    10 HR push-ups
    10 sit-ups

    First class back after 5 weeks, December 21st was last class. Over holiday break caught Flu, Bronchitis ... which resulted in kicking in a Gouty Arthritis attack. Impacted both feet, right knee, both hands and wrist - EXTREME pain. Good to get back in class, slowly make the journey back to health through the pain of regaining strength, endurance and mobility. No move ... No life.