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

  • WOD Workout

    "Grace"
    For time
    30 Clean & jerk 60/43kg
    Timecap: 6 min

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    10 Alt. Wrist Push-Ups
    10 Alt. 90-90 Good Morning Hip Rotations
    10 Glute Bridge-Ups
    1:00 Glute Bridge Hold
    -Rest as Needed b/t Sets-

    MORNING CLASS (6:30/7:30/10:00) DOES:
    For time :
    21-15-9
    Dumbell power clean @2x22,5/15kg
    Hr push up (Rx+ 15-12-9 kipping HSPU)
    After each set 200m run!

    Timecap 14 mind

    Optional Cool down:
    2-3 sets for quality
    1 Triceps foam roll
    20 glute bridge ups

  • Conditioning Workout

    EMOM36
    1. 40s Ergo (Row, bike, ski) @70% effort
    2. 4-6 Burpee pull up
    3. 10-12 Wall ball
    4. 40s Ergo (Row, bike, ski) @70% effort
    5. 1-2 Rope climb
    6. 10/10m KB mixed carry (OH & farmers)

    RPE 3

  • Perjantai 17.4. Strength

    Front squat
    4x8 55-60%

  • WOD Workout

    Emom 21

    1) 3 Raakariveä 65-70%
    2) 6-10 Bar facing burpeeta
    3) Lepo

  • 130124 Lauantai Workout

    "Jackie"

    For time
    1000m row
    50 thruster 20/15
    30 pull-up

  • Snatch Strength

    Snatch: (20min)
    2 Snatch + 1 OHS (ensimmäisessä toistossa 2s pysäytys polven päällä)

    Nousu max 80% asti ja sillä 3-4 työsarjaa. Toistot pitää olla teknisiä! 2-3min levot työsarjojen välissä.

  • CFPORVOO WOD 21.8.2023 Workout

    B1) 3 rounds for time
    400m run
    10 kb snatches, alternating 24kg/16kg
    10 shoulder presses 40kg/30kg

  • For load, on a running clock Workout

    From 0:00-7:00:
    Find a 5-rep-max squat clean
    From 7:00-14:00:
    Find a 3-rep-max squat clean
    From 14:00-21:00:
    Find a 1-rep-max squat clean

  • WOD Workout

    FOR TIME
    60 Wall Ball @9/6kg
    40 Box Jumps @60/50cm
    20 Power Snatches @60/43kg
    Timecap: 12 mins

    RPE 8

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - :25/:25 Moose Antlers
    MIN 2 - :50 90-90 Alt. Hip Rotations
    MIN 3 - :25/:25 Lying Internal + External Shoulder Rotations*
    *Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

  • Strength Workout

    1) Squat or Power Snatch
    1x1 (80%)
    1x1 (85%)
    1x1 (90%)
    1x1 (95%)
    *Based off 1RM Snatch. Based off 1RM Snatch. If no 1RM complete sets at RPE 8-9.

    2) Snatch Pulls
    3x2 (110%)
    **Based off 1RM Snatch. If no 1RM complete sets at RPE 10.