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

  • 3 Rounds of joy Workout

    3 Rounds for time
    Run 400m
    25 Wall Balls
    20 KB/DB Snatches 20-25/12-16kg
    15 Pullups
    10 Burpee Box Jump Overs

  • On the min for 30min Workout

    1.min Row/Bike cal
    2.min 10 KB Swing, rest of the min Burpee Box Over
    3.min rest

  • CFPORVOO HSPU Week 6 Workout

    1A) Strict HSPU 5x2
    1B) behind the neck pull ups 5x2

  • Midsection Work Workout

    2-4 rounds, rest as needed: 1) 30-60sec Plank Hold (loaded if needed) 2) 10+10 KB/DB Lateral Fleksion

  • 14.7.2019 Workout

    AMRAP 11

    21 Hang squat Clean 60/40kg
    15 push ups
    9 Pull ups

  • Accessory work: Workout

    For Quality
    60 Banded Pull Aparts,
    Split as you like

  • EMOM x30 Workout

    CONDITIONING

    EMOM x30

    1) Row/Bike/Ski/Run…
    2) Alternate between A&B
    3) rest

    A: 30-45sec Sandbag/D-Ball Carry
    B: 30-45sec Crossloaded KB Walk (overhead and front rack, switch after 10m)

    RPE 3, nice and easy. Should be able to hold a conversation.

  • Hang Squat Snatch Double Strength

    WEIGHTLIFTING

    Hang Squat Snatch Double

    Every 60-90sec x12

    1-3 RPE 3
    4-6 RPE 3+
    7-9 RPE 4
    10-12 RPE 4+ (1-2 reps in the tank)

  • Conditioning 03-07-2019 Workout

    With a 30:00 Running Clock:

    2k Row/ 2k Ski/ 90, 70 cal Assbike/ 5x stairs
    Then with the remaining time max rounds of:
    80 Meter Farmer Carry (32, 24 kg)
    40 Meter Front Rack Barbell Carry (60,42 kg)
    80 Meter Sledpush (Moderate Weight)
    Rest as needed between rounds

    • Scale loading as needed – these should be Unbroken Sets.
    • Score = total rounds completed – 2k row/ ... is NOT scored.

  • Strict press doubles Strength

    Strict press

    5 x 2 reps V1

    -sama paino joka sarjaan
    -every 3 minutes