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

    RX
    3 ROUNDS FOR TIME
    30/25 Cal Bike/Row/Ski
    20 Alt. Pistols
    10 Bar Muscle-Ups
    7 Front Squats @80/55kg

    SCALED
    3 ROUNDS FOR TIME
    25/20 Cal Bike/Row/Ski
    20 Narrow Stance Air Squats
    15 Pull-Ups / 15 Ring Rows + 15 Kip Only
    7 Front Squat 65/45
    RPE 8

    Timecap: 16 mins

  • THE SEVEN Workout

    BENCHMARK
    THE SEVEN
    7 rounds for time:
    7 handstand push-ups
    7 thrusters (42,5/60 kg)
    7 knees-to-elbows
    7 deadlifts (75/110 kg)
    7 burpees
    7 KB swings (24/32 kg)
    7 pull-ups

    Scaled WOD
    5 rounds for time:
    7 worm push-ups
    7 thrusters
    7 sit ups
    7 deadlifts
    7 burpees
    7 KB swings
    7 ring rows

  • RMU-progressio 8 Workout

    Harjoitellaan koko suoritetta.

    Versiot:
    Avustuksella, kaveri työntää kantapäistä
    Kuminauhalla
    Lattialta kuminauhalla
    Jalat korokkeella tai lattialla

  • Metcon Workout

    4 x 90 s on / 60 s off, vuorotellaan A:n ja B:n välillä.

    A) 20/15 cal Row + AMRAP DL @100/70 kg

    B) 15 bar facing burpees + AMRAP DL @80/55 kg

    • Skaalaa soutu ja burpeet niin että menee n. 1 min ja pystyt siirtymään reippaasti maastavetoihin.
    • Pareittain, toinen aloittaa A, toinen B. Parin kanssa yhteiset tangot niin että toiseen tankoon isompi paino ja toiseen pienempi. Tauon aikana voi säätää painot itselle sopivaksi.

  • Open Work Out 23.3 Workout

    Starting with a 6-minute time cap, complete as many reps as possible of:

    5 wall walks
    50 double-unders
    15 snatches (weight 1)
    5 wall walks
    50 double-unders
    12 snatches (weight 2)

    *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

    20 strict handstand push-ups
    50 double-unders
    9 snatches (weight 3)

    *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

    20 strict handstand push-ups
    50 double-unders
    6 snatches (weight 4)

    ♀ 65 lb, 95 lb, 125 lb, 155 lb
    ♂ 95 lb, 135 lb, 185 lb, 225 lb

  • Oheiset Workout

    3x
    8+8 Splittikyykky
    10-15 Selänojennus boxilta

  • CFPORVOO WOD 3.2.2023 Workout

    12 min AMRAP
    8 floor presses 60kg/40kg
    16 side squats alternating
    8 back squats 80kg/50kg
    16 v-ups

  • 4.3.2023 Open Workout 23.3 ( RX´D ) Workout

    Starting with a 6-minute time cap, complete as many reps as possible of:

    5 wall walks
    50 double-unders
    15 snatches 42,5/30kg
    5 wall walks
    50 double-unders
    12 snatches 60/42,5kg

    *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

    20 strict handstand push-ups
    50 double-unders
    9 snatches 82,5/55kg

    *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

    20 strict handstand push-ups
    50 double-unders
    6 snatches 102,5/70kg

  • 020323 Torstai Workout

    3 rounds (you go / I go full rounds)
    8-14 toes to bar + 5 shuttle run

    Rest 2min

    3 rounds (you go / I go full rounds)
    8-14 pull-up + 5 shuttle run

    Rest 2min

    3 rounds (you go / I go full rounds)
    2-3 wall walk + 5 shuttle run

    1x shuttle run is 7+7m

  • Strength Strength

    Dead lift
    4 sets of 8
    add weight to each set of 8
    work to your heaviest set possible