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

    Emom 12

    1) 6 Mavea 65-70%
    2) 5-10 T2B

    2min lepo

    Emom 12

    1) 7-20cal konetta
    2) 6 Riveä kyykkyyn 60-70%

  • WOD Workout

    In 7:00 Window:
    1k Row
    Remaining time AMRAP: Wall Balls @9/6kg

    Goal: Hard effort today, 50+ reps

    Extra:
    5:00 easy Bike, Row, Jog etc

  • PUSH & PULL vko 2 Strength

    4 sets:
    7 strict pull up (weighted if too easy)
    rest 30 s
    12 deficit push ups (db's/parallettes/rings)
    rest 90 s

    • scale pull ups to negatives or with barbell
    • add weight for pull ups from previous week

  • 3 rounds for time Workout

    800/1,000-m row
    – After each round perform 1 double-under
    for each stroke taken.

    Scaled WOD
    500/750-m row
    – After each round perform 1 single-unders
    or 1 jumping jack
    for each stroke taken.

  • WOD Workout

    For time;
    24-18-12-6 Total Alternating DB Snatch @22,5/15kg
    12-9-6-3 Box Pike Push-Ups / Pike Push-ups
    12-9-6-3 Kipping Pull-ups

    Rx+: 27.5/ Strict Handstand Push-ups, Chest to Bar Pull-ups
    TIME CAP = 12:00

    Extra:
    Plate Figure 8s: 2 x 10 each. Rest 60s

  • PUSH & PULL vko 1 Strength

    4 sets:
    8 strict pull up (weighted if too easy)
    rest 30 s
    12 2xDB bench press
    rest 90 s

    • scale pull ups to negatives or with barbell

  • CFPORVOO WOD 29.8.2022 Workout

    12min AMRAP
    12 wall balls 9kg/6kg
    12 box jumps
    12 lunges 60kg/40kg
    12 cross DUs

  • WOD Workout

    3x 2min ON 1min OFF

    10 Seinäpalloa
    Max leuat

  • Green 280822 Workout

    4x
    EMOM 7

    A) 12-20 Wall Balls
    B) 6-10 Burpee-Box Jump Overs
    C) 8-15 Cal. Row
    D) 8-15 Double DB Snatches
    E) 8-15 Cal. SkiErg
    F) 12-20 V-ups
    G) 8-15 Cal. Echo/BikeErg

    Rest 3min between EMOMs

  • Strength Workout

    Banded Deadlift
    Build to a heavy 2 over 6-8 sets. Rest 2:30
    - Sets of 5,4,3,2,2,2,2...
    - Option: 5 x 5 practice with medium loading.