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 19.8.2019 Workout

    30 back squats 100kg/70kg
    30 pull ups

  • Conditioning 09-08-2019 Workout

    AMRAP 12:00
    10 C2B Pull-ups
    20 Push Press (42.5/30kg)
    200 Meter Run / 250m Row / 250m Ski / 1 x Stairs

  • Shoulder stability work Workout

    3 Rounds for quality
    10/10 windmills kb by feel
    15 passive to active hangs
    15 banded pull aparts knuckles on top
    15 pull aparts elbows tight and underhand grip

  • 31.7.2019 Workout

    EMOM 12 (Amrap)

    1 minute : Shoulder press 20/15kg
    2 minute : Step over box 24/20"
    3 minute : Sit ups
    4 minute : Slamball 9/6kg

  • EMOM x24 Workout

    CONDITIONING

    EMOM x24 (6 rounds)

    1) 10-18cal Airbike
    2) Alternate Between A&B
    3) Alternate between C&D
    4) rest

    A: 10 Lateral Box over Jump (75/60cm for badasses)
    B: 10-20 TTB
    C: 5+5 DB Snatch
    D: 20m Single Arm DB Overhead Walking Lunge (10m + 10m)

    First minute is always with the airbike. On the second minute do A and on the third minute C. 4th minute is for rest. Second round is Airbike + B + D + rest…

    Overall RPE 4, very heavy breathing but not all out! Go by feel with the loading.

  • Engine Strength Strength

    Back Squat 4Rm

  • 3 rounds for time Workout

    CONDITIONING

    3 rounds for time:

    400m Run
    21 Wallball
    15 Lateral Box over Jump (both feet must touch the top of the box)
    9 Double KB Snatch (from hang) @24/16kg

    RPE 3 to 4, this is not all out guys!

    Target: all sets unbroken.

  • E5MOM x4 Workout

    GYMNASTIC CONDITIONING

    E5MOM x4

    3-7 Muscle-Up or jumping muscle-up
    7-14 HSPU
    10-21 TTB

    Tailor the rep scheme to give you RPE 4 (2-4 reps in the tank with very heavy breathing). You should have 2+ min to rest on each round.

    Target: unbroken sets as long as possible.

  • Endurance wod Workout

    12 min AMRAP
    9 burpees
    12 push press( barbell, dumbells, KB)
    15 box jumps

    2 min rest

    12 min AMRAP
    9 pull-ups
    12 push-ups
    15 air squats

    Cash out: 100 butterfly sit-ups for time

    • Score is total rounds for each AMRAP

  • 10.7.2019 Workout

    "Hazard Duo"

    2 Rounds for time:

    25 Thrusters 60/40kg (both on bar)
    50 Deadlift 60/40kg (both on bar)
    100 Partner Wallball Shots 9/6kg
    400m Run With Barbell 60/40kg (both on bar)