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 Shoulder press + pull ups week 8 Strength

    1) Shoulder press +5kg 1RM , 5x57,5%, 5x67,5%, 5+ 77,5%
    2) weighted pull ups 3x5x40%, 5+ 40%

  • Sunnuntai 5.7. Workout

    Wod
    For time
    3-6-9-12
    Power snatch 52,5/35
    9-9-9-9
    Hspu

  • AMRAP 10min. Workout

    Max cal.:
    Row/Bike/Air run/Ski

    • EMOM: 3 Power cleans (80/55kg)
      (Start w/ Power cleans)

    • Ohjeistus:

    • Suorita mahdollisimman monta kaloria valitsemallasi laitteella 10min. aikana.

    • Suorita joka alkava minuutti aina 3 raaka rinnallevetoja. Aloita tangosta.

    • Tangon tulisi olla hieman raskas (n. 70%+-), mutta kykenet suorittamaan 3 toistoa joko putkeen tai tasaseen tahtiin ykkösinä, alle 30s. kestävä sarja.

  • "Strict Press Lynne" Workout

    5 Rounds:
    Max Unbroken Strict Presses 40/30kg
    Max Unbroken Strict Pull-ups

    Rest 3 Minutes Between Sets

  • Lauantai 27.6. Strength

    5x
    2 Snatch high pull (pause @hip) +
    1 Power snatch to Ohs
    (2s pause at catch)

  • Power clean & jerk Strength

    In 20min:
    Find max power clean & jerk of the day.

  • Keskiviikko 24.6. Workout

    For quality
    5 Rounds
    Plate sit up 4-8
    Russian twist 4-8
    Hollow plate traveller 4-6
    Rest 1 min

  • Elizabeth Workout

    For Time:
    21-15-9
    Squat Clean 60/40
    Ring Dip

  • Joulukalenteri päivä 12 Workout

    Joulukalenterin 12 ja tältä erää viimeinen luukku on avattu!

    Erilaisia pitoja ollaan jo tehty ja täältä tulee vielä yksi! Max plate pinch hold!

    Eli tarttukaa kaksiin kiekkoihin
    ( painot 2 x 20/15 kg )
    ja nostakaa kiekot ilmaan kiekkojen reunoista. Kauanko jaksatte pitää kiinni? 🔥

  • Avengers Workout

    4min ”IRON MAN AMRAP”
    2 rounds
    5 deadlift @52,5/40kg
    5 bar facing burpees
    Then with the remaining time: AMRAP wallballs @20/14lbs
    Rest 2min

    4min ”CAP’ AMRAP”
    2 rounds
    5 clean & jerk @52,5/40kg
    5 bar facing burpees
    Then with the remaining time: AMRAP plate sit-up @10/5kg
    Rest 2min

    4min ”THOR AMRAP”
    2 rounds
    10 toes to bar
    10 burpee bar touches
    Then with the remaining time: AMRAP alternating single arm DB-snatches 22,5/15kg
    Rest 2min

    4min ”STAR-LORD AMRAP”
    2 rounds
    10 box jump overs
    10 butt slapping burpees
    Then with the remaining time: AMRAP plate ground to overhead 15/10kg
    Rest 2min

    Score is just wallballs, plate sit-ups, single arm DB-snatches and gtoh.