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 28.11.2022 Workout

    12 min AMRAP
    10 box jumps 60cm/50cm
    10 wall balls 9kg/6kg
    10 ring push ups
    25 DUs

  • 2 x OTM 15 Workout

    A) OTM 15
    min 1 - rowing x 20-30sec
    min 2 - Power cleans x 4-8 reps @35/50kg
    min 3 - burpee box jump x 4-8reps
    rest 5 minutes
    B) OTM 15
    min 1 - Double unders for 20-30 sec
    min 2 - Pull ups / c2b x 6-10 reps
    min 3 - Goblet squats x 6-10 reps @24/32kg

  • Metcon Workout

    emom 12
    min 1 - Burpees to target "bar" above x 6-10reps
    min 2 - kbs swings x 10-15 reps
    min 3 - wall balls x 10-15 reps

  • Endurance WOD Workout

    • Low intensity and steady pace
    • Aim for HR zone 1-3
    • Rest and scale as needed

    45min @ easy pace:
    30-40cal machine
    80m farmers carry
    40m KB front rack carry
    20m OH carry
    (Double or single carry)

    -

    2-3min jump rope
    2+2 turkish get up
    20m bear walk (forwards+backwards)
    8-12 strict knees to elbows

    -

    30-40cal machine
    20 alt. reverse lunge
    8-12 kang squat
    8-12 calf raises

  • WOD Workout

    For time:
    90-60-30
    Double under
    45-30-15
    Wall ball@9/6kg
    15-10-5
    Power Clean@70/47kg

    Timecap: 15 mins

    Extra:
    Tibia Raise
    3 x 20. Rest 60s

  • Conditioning 10-11-2022 Workout

    EMOM x 12:00
    Min 1: 30s Double KB Clean
    Min 2: 30s Row
    Min 3: 30s Goblet KB Lateral Lunge, alternating sides (single or double KB)
    Min 4: 30s Up downs

  • Strength 10-11-2022 Workout

    A)
    Tall Kneeling Band-Resisted Hip Extension
    3 x 8-10 each w 3s hold at tall position.
    Rest 60s

    B)
    Stagger Stance KB RDL
    3 x 10-12 each.
    Rest 90s

    • Improve on last week if possible

  • Woima Strenght Day 12 / Week 6 Workout

    4 set / SUPERSET

    8-10 Heavy Sumo DL w/ DB’s/Kb’s
    5-8 Tempo Pull-Ups (3sec Down)

    rest 2min

    • Pull-Ups scale: 5-8 Negative Pull-Ups (climb up & max time down)

  • ”Razor’s Edge” Workout

    5 Rounds For Time
    9 Clean & Jerks 50/35kg
    30 Double Unders
    9 Strict Pull-ups
    30 Double Unders

    *Score = Time it takes to complete the workout

  • WOD Workout

    Emom 10: Raskas Thruster 2

    *Suunnittele itsellesi sopivat painot ladderiin, jossa tehdään joka alkavalla minuutilla 2 Thrusteria maasta.