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

  • 6min AMRAP: Workout

    1,1,2,2,3,3… etc.
    Burpee,
    Medball squat clean

  • AMRAP's Workout

    AMRAP 3:
    21 Power clean (35/25)
    21 Bar over burpees
    Max Calorie Row/Air bike

    Rest 3 Minutes

    AMRAP 3:
    18 Power clean (40/30)
    18 Burpee over bar
    Max Calorie Row/Air bike

    Rest 3 Minutes

    AMRAP 3:
    15 Power clean (50/35)
    15 Burpee over bar
    Max Calorie Row/Air bike

    Rest 3 Minutes

    AMRAP 3:
    12 Power clean (60/40)
    12 Burpee over bar
    Max Calorie Row/Air bike

  • AMRAP 15 with partner Workout

    1 round is:
    1-2 Ring MU / 2-4 strict pull ups/C2B
    4 burpee over barbell
    8 deadlifts @ 50/70
    Vuorotellen erä läpi. Toinen tekee toinen lepää.
    Pitäkää vauhti tasaisen kovana, ja etenkin maastavedot huolella kun syke on valmiiksi jo ylhäällä.

  • Skill 04-12-2018 Workout

    Toes to Bar:
    Accumulate Volume in 7 Minutes.

    • Rest as needed between sets.
    • Try making small adjustments to your technique to improve efficiency and consistency.

  • HS hold progression week 2 Workout

    HS hold:

    -free hs hold parallettes
    -free hs hold
    -seinää vasten
    -sivuttain seinää vasten
    -levyt käsien tukena
    -kaverin kanssa spotaten

    Kerää 5 settiä +2-3 sekkaa/ sarja

  • CFPORVOO pull up complex week 8 Workout

    1A) push ups 3x10
    1B) ring dips 3x8
    1C) pull ups 3x6
    1D) C2B 3x6

  • Strength 30-11-2018 Workout

    1a) Ring Rows: 4 x 10-12. Rest 30s.
    - Pause for a 1 count at the top

    1b) Single Arm DB Bench Press, neutral grip: 4 x 8 each. Rest 30s.
    - all sets of with one challenging weight.
    - Class does floor press

  • C&J: 6-9 reps @80-88% every 60-90sec Strength

    C&J

    6-9 reps @80-88% every 60-90sec

  • 3 rounds for time Workout

    3 rounds for time:

    5 Devils Press 22,5/15kg
    10 DB Box Step Over (2xDB)
    15/12 cal Airbike

    Target: all reps unbroken

    RPE 3-4

  • 1. Back Squat Strength

    All Sets completed “On the 2:00”
    6 Reps @ 74%
    4 Reps @ 79%
    2 Reps @ 84%
    6 Reps @ 76%
    4 Reps @ 81%
    2 Reps @ 86%
    6 Reps @ 78%
    4 Reps @ 83%
    2 Reps @ 88%