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

  • Lauantai 13.4. Strength

    Clean and jerk
    Heavy single

  • 1. Squat Clean Strength

    3-Position Squat Clean (High Hang, Knee, Floor)
    1 Set @ 65%
    1 Set @ 70%
    3 Sets @ 75%

  • 21.3.2019 Deload Cycle Workout

    Mobility

  • 4x 2min ON/2min OFF Workout

    4 Intervals (2 of each)
    2min ON/2min OFF
    Alt. A and B

    A. AMRAP with
    Bear Complex 42,5/30kg

    B. AMRAP
    5 Handstand Pushups
    25 Double Unders

  • 17.3.2019 Workout

    6 RFT with partner:

    20 m walking lunge with plate 20/15kg
    10 burpees over plate
    15/12 cal. row

    IGOYOUGO

  • 10 Min EMOM Workout

    10m handstand walk each min.

  • 26.1.2019 Workout

    For time

    Buy In 750/700m Row
    100 m farmers walk 2x20kg/2x15kg
    5/3 Rope Climbs
    50m farmers walk 2x20kg/2x15kg

  • 26.1.2019 Workout

    EMOM 12

    1 min : 7-10 Sumo deadlift Highpull
    2 min : 7-10 GtOH
    3 min : 7-10 StOH

    Use same weight every movement. Perform TnG Unbroken every set

    How did it go?

  • WOD 1.3 Workout

    Beginning on an 8-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans, 135 lb.
    25 toes-to-bars
    50 double-unders
    13 squat cleans, 185 lb.
    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans, 225 lb.
    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans, 275 lb.
    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans, 315 lb.

    Stop at 20 minutes.

  • CF Porvoo Front squat week 3 Strength

    Front Squat 10x60%, 8x70%, 8x75%, 8x80%