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 deadlift week 9 Strength

    Deadlift

    5x5x65%
    5+ x 65%

  • WOD Workout

    "The Ghost" ( 24 mins )

    6 rounds of:
    1 minute of Rowing
    1 minute of Burpees
    1 minute of Double-unders
    1 minute rest

    Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

    Extra credit:
    wall sit with pulse (use KB)
    4x30sec, rest 30 sec

  • “ALL HANDS ON DECK” Workout

    AMRAP 20:
    30 Double Unders
    1:30 Double Dumbbell Farmer’s Hold
    30 Double Unders
    20 Handstand Push-ups
    30 Double Unders
    30 Dumbbell Front Rack Lunge

    Kilos = 22.5/15

    Light Option

    EMOM 20
    15-25 Double Unders / Single Unders
    30-40 sec Double Dumbbell Farmer’s Hold
    8-12 Double Dumbbell Shoulder to Overhead
    12-16 Lunges / Dumbbell Lunges
    Rest

  • EMOM x 30 Workout

    EMOM x 30

    1) monostructural
    2) 5 power snatch
    3) 1-2 rope climb

  • WOD Workout

    5 sets against a 3:00 clock
    8 Squat Cleans @42.5/30kg
    10 Toes to Bar
    12 Burpees
    Remaining time Cal Bike/Row/Ski
    Rest 3:00
    Repeat for a total of 5 sets

    Goal: Sustainable, repeatable effort each round, with the same Cal output. Other movements unbroken is the goal.
    Rx+: 52.5/35kg

    Extra credit :
    40-30-20-10 @light band
    Banded Pull-throughs
    Banded Face-pulls
    Double Leg lying Banded Hamstring Curls

  • WOD Workout

    Part A)
    AMRAP 15:00
    50 Cal row
    40 Toes to Bar
    30 Shoulder to Overhead @43/30kg
    20 Front Squat @43/30kg
    10 Chest to Bar
    1:00 Rest

    After Part A is finished, rest 1:00 then

    Part B)
    4:00 to find a 1RM Clean and Jerk

    Extra credit:
    Tabata : RKC plank

  • WOD 12.2 Strength

    Three position snatch
    Power position
    Above knee
    From the ground
    Work up to moderately heavy triple

  • 4x3min ON/1min OFF Workout

    4x
    3min ON/1min OFF

    AMRAP
    12 Hang Power Snatches 42,5/30kg
    12 Bar Facing Burpees
    12 Thrusters 42,5/30kg
    12 Pullups

    *countine where you stopped

  • RestDay! Workout

    6:30 Core
    7:30 Basic Endurance CrossFit

    15:00 "The Chief"
    16:00 Snatch, Technique
    17:00 Basic Endurance CrossFit
    18:00 Snatch, Technique
    19:00 Basic Endurance CrossFit

  • WOD Workout

    5x 3min

    A)
    9 Raakariveä 45-50%
    7 T2B

    1min tauko

    5x 3min

    B)
    250m Soutua/hiihtoa tai 500m pyörää
    7 Mavea 45-50%

    *Teet kerran liikeparin ja lepäät loppuajan 3 minuutista.