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

  • Gymnastics tech Workout

    500m row
    then
    2 sets x 20 reps alternating:
    Wall Foam Roll
    Parallette Shoulder Extensions

    5 rounds, rest as needed
    1) 40s. Hollow Sliders on bench. Can be done on a rower as well
    2) 4 Hollow jump to support
    3) 3-5 Paoli low bar MU
    4) 8 Hollow feet on the roller timing practice

  • WOD Workout

    ON A 10:00 RUNNING CLOCK...
    Max Cal Bike/Row/Ski*
    *Every 2:00 including 0:00 complete 8 Russian KB Swings + 8 KB Goblet Squats @24/16kg

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    10 Glute Bridge-Ups with :03 Pause at Top
    10 Alt. 90-90 Hip Rotations
    10 Cat/Cows
    -Rest as Needed b/t Sets-

  • 7x3 T&G Power Snatches Strength

    7x
    Go every 90-120sec
    3 Touch and Go Power Snatches
    Work up to heavy sets

  • Strength Workout

    EMOM 10 mins
    Deadlift+Power Clean + Hang Power Clean (1+1+1)

    • same weight accross all sets
      • 70-80% effort.
    • focus on good starting positions
    • these are touch N go reps!

  • 4x 3min ON/2min OFF Workout

    4x
    3min ON/2min OFF
    alt. A and B

    A) AMRAP of:
    20 Double Unders
    10 DB Hang Clean & Jerk 22,5/15kg

    B) 20/15 Calories
    15 Wall Balls
    + Max Calories in the remaining time

  • WOD Workout

    EMOM x 14 MINUTES
    MIN 1 - 8 Toes to Bar + 8 Deadlifts @70/47kg
    MIN 2 - :50 Max Cal Row/Bike/Ski
    RPE 9. Very hard effort on the calorie minute.

    Choose a weight on Deadlift so you can go Unbroken each set

    OPTIONAL COOL DOWN
    EMOM x 6 MINUTES
    MIN 1 - 5/5 Sciatic Nerve Floss
    MIN 2 - :25/:25 Side Plank Rotations
    MIN 3 - :50 Child's Pose

  • 301222 Perjantai Strength

    DELOAD WEEK

    A) Hang power clean & jerk
    3x3 @50-60% 1RM
    3x2 @60-70%
    4x1 @70-80%

    B) Core
    Accumulate 100-120 sit-ups with partner (split)
    --> Other one is in arch hold while the other is
    doing sit-ups

  • CFPORVOO WOD 12.4.2023 Workout

    Row 50-40-30-20-10 cal
    burpee 2-4-6-8-10
    alternate movements

  • Strength Workout

    RX
    EMOM x 12 MINUTES
    MIN 1 - 5-7 Strict Handstand Push-Ups @ deficit/floor/
    MIN 2 - :40 Mixed Grip KB/DB Hold @ moderate
    MIN 3 - Easy jog/walk

    SCALED
    EMOM x 12 MINUTES
    MIN 1 - 5-7 Box Piked Push-Ups @ deficit/floor/pike push up
    MIN 2 - :40 Mixed Grip KB/DB Hold
    MIN 3 - Easy jog/walk
    Hold 1 KB/DB Overhead + 1 KB/DB Front Rack.

  • push press Strength

    Push press 4x3x75%