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

    5 Kierrosta aikaa vastaan

    10 Riveä ja työntöä 40/30kg
    5 T2B

    TC: 15min

  • Back squat Strength

    5 x 3 @70%
    *New Set every 90 sec

  • CFPORVOO WOD 22.3.2023 Workout

    8 min AMRAP
    8 wall balls 9kg/6kg
    8 box jumps 60cm/50cm
    8 hang power cleans 70kg/50kg

  • WOD Workout

    "Anniebell"

    FOR TIME
    50-40-30-20-10
    Double Unders
    Anchored Sit-Ups
    - After each full round complete 6 Power Snatches @60/43kg. The workout ends with 6 Power Snatches (30 total).
    Timecap: 17 mins

    COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*
    MIN 2 - 12 Alt. Bird Dogs**
    MIN 3 - 5 Slow Up-Dog to Down Dog
    *Stand on an Elevated Surface.
    **Focus on keeping ribs pulled down towards hips when arm/leg is extended.

  • Hang Clean + Push Jerk Workout

    3 + 1 @5/10 rpe
    3 + 1 @6/10 rpe
    3 x 3 + 1 @7/10 rpe
    *new set every 105 sec

  • Strict HSPUs Workout

    Strict HSPU 3x1

  • WOD Workout

    ON A 22:00 RUNNING CLOCK.
    20 Ring Muscle-Ups/20-40 Strict Pull-Ups / 20-40 Self Assisted Pull-Up /
    60 Deadlifts @100/70kg
    80/60 Cal Bike/Row/Ski
    240 Double Unders/360 single unders
    Partition as needed. Can start and mix movements in any order.
    RPE 7

  • Back squat Strength

    Back squat
    4x8
    - RPE9 (2-5% addition from last week or slightly over 10RM)
    - rest ~90s between sets

  • Morning Intervals Workout

    4x
    New Interval every 8th minute

    10-15 Wall Balls
    10-15 KB Swings
    15-20/10-15 Cal Row
    10-15 Box Jump Overs
    15-20/10-15 Cal Bike/Echo/Ski

  • Lepopäivä Workout

    Rest day - what did you do?