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

  • Endurance WOD Workout

    • Aim for HR zone 1-3
    • Scale and rest as needed
    • Low intensity and steady pace

    EMOM 20min:
    1. Erg
    2. 40m sandbag bearhug carry
    3. Erg
    4. 10-14 alt. Reverse lunge wallball

    Rest 2min

    EMOM 20min:
    1. 10-14 slamball
    2. Erg
    3. 20m+20m single arm front rack + farmers carry combo
    4. Erg

    Optional cooldown:
    tabata / 5min easy erg

  • For time Workout

    2,000-m row

    Scaled WOD
    For time:
    Max distance row in 8:00

  • Push ups Workout

    -Incline push up
    -Push up

    Choose one pattern:
    3x3r, 5x3r, 3x6r
    4x6r, 4x9r, 5x9r
    4x12r, 4x15r, 5x15r

  • Metcon Workout

    1 min Row / 1 min rest x 6 @ split -5 sec

    • 500m keskivauhtiin -5s hitaampi vauhti, sillä minuutin vedot läpi.
    • Pareittain sama soutulaite niin että asetetaan 12 x 1 min work / 10 s rest. Eli 10 s levon aikana vaihdetaan soutajaa.

  • BACK SQUATS Strength

    Back Squat 8x65%, 8x70%, 6x80%, 6x85%

  • "Weebles Wobble" Workout

    For Time [20 Minute Cap]:
    15 Rope Climbs
    100 Toes to Bar
    50 Overhead Squats 40/30kg

    Partition However You'd Like!

  • 030323 Perjantai Strength

    A) On the minute for 16min
    1. 3 snatch pull (with pause on the knee)
    2. 3 power snatch
    3. 1 power snatch + 2 snatch balance
    4. Rest

    55-70% 1RM snatch. Same weight in every minute.

    B) Accessory
    3 rounds for quality
    8-12/side DB external rotation
    8-10 prone plate press

  • FRONT SQUATS 15.11.2022 Strength

    Front Squat 5x60%, 5x70%, 2x5x75%

  • CFPORVOO WOD 15.2.2023 Workout

    10 min AMRAP
    12 wall balls 9kg/6kg
    10 push ups
    8 T2B
    6 weighted sit ups 10kg/5kg

  • Strength+Skill Workout

    EMOM x 8 MINUTES
    MIN 1 - 1-2 Power Cleans
    MIN 2 - 1-2 Bar Muscle-Ups/3-4 strict pull up/ c2b/kipping work

    Start moderate and build up to and possibly past workout weight.