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 Squat så satan week 9 Strength

    1) Back Squat +10kg to 1RM3x65%, 3x75%, 3+ 80%
    2) Shoulder press 3x2x85%

  • 7min amrap: mave / shoulder press / thruster niskasta Workout

    7min amrap:

    N 25kg / M 35kg

    Tavoite:

    • ~45sek/kierros
    • tankoa ei lepuuteta maassa, vaan tarvittaessa niskassa

  • For load Strength

    Deadlift
    10-8-8-4-4-4

  • Strength Strength

    Tempo Deadlift @ 31X1
    5-5-5-5 reps
    Start Light and Build to Moderate+.
    Remember Reading Tempo
    3 down, 1 bottom, aggressive up, 1 top
    1st Number is 'Down Portion'
    2nd Number is 'Down Position'
    3rd Number is 'Up Portion'
    4th Number is 'Up Position'
    RPE 6

  • 10min amrap: c&j / leuanveto Workout

    10min AMRAP:

    • 10 rinnalleveto & työntö (N 30kg / M 42,5kg)
    • 10 leuanveto

  • 220225 Lauantai Workout

    Partner workout

    3-3-3-3min intervals / 1min rest

    Buy in:
    20/15 cal row + 75 double under
    20 alternating box jump 60/50
    Rest of the time AMRAP:
    Round 1: synchro single arm DB thruster 22,5/15
    Round 2: synchro single arm DB snatch
    Round 3: synchro single arm DB hang clean & jerk
    Round 4: synchro single arm DB devil's press

  • Power Clean + Push Jerk Strength

    Power Clean + Push Jerk

    5x2 (1 PC+PJ, 1PC + PJ) Drop and Go.

    Go by feel, rest as needed.

  • For time Workout

    120 double-unders
    30 sit-ups
    6 wall walks
    100 double-unders
    25 sit-ups
    5 wall walks
    80 double-unders
    20 sit-ups
    4 wall walks
    60 double-unders
    15 sit-ups
    3 wall walks
    40 double-unders
    10 sit-ups
    2 wall walks

    SCALED WOD
    For time:
    50 single-unders
    10 sit-ups
    3 inch-worms
    40 single-unders
    10 sit-ups
    3 inch-worms
    30 single-unders
    10 sit-ups
    2 inch-worms
    20 single-unders
    10 sit-ups
    2 inch-worms
    10 single-unders
    10 sit-ups
    1 inch-worms

  • 1-2-3-4-5-6-7-8-9-10 reps for time of Workout

    KB swings (24/32 kg)
    Burpee pull-ups

    Scaled WOD
    1-2-3-4-5-6-7-8 reps for time of:
    KB swings (8/12 kg)
    Burpee jumping pull-ups

  • Metcon Workout

    Rx´d

    2rounds:
    10 D-ball/sandbag to shoulder @M: 50-70kg / W: 30-50kg
    15 c2b

    rest 4min

    2rounds:
    15 D-ball/sandbag squat @M: 50-70kg / W: 30-50kg
    15 DB bench @22,5/15kg´s

    rest 4min

    2rounds:
    20m D-ball/sandbag walking lunge meters @M: 50-70kg / W: 30-50kg
    15 ttb

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    Scaled

    2rounds:
    10 D-ball/sandbag to shoulder @M: 50-70kg / W: 30-50kg
    10 pull up

    rest 4min

    2rounds:
    10 D-ball/sandbag squat @M: 50-70kg / W: 30-50kg
    10 DB bench @15-10kg´s

    rest 4min

    2rounds:
    15m D-ball/sandbag walking lunge meters @M: 50-70kg / W: 30-50kg
    10 ttb

    Targets:. 4min, time caps 6min / try to hit big sets on gymnastics