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

  • CFPORVOO WOD 9.11.2021 Workout

    4 rounds
    20 wall balls
    15 hang cleans 50kg/35kg
    12 cal air bike

  • 081121 Maanantai B Strength

    Pull-up progression VK 6/6

    3 rounds:
    8-12 pull-up
    8-12 strict ring dip / box dip
    Rest 2-2,5min

    6 viikon pull-up progressio, jossa tehdään vuoroviikoin negative pull-up + push-up ja vuoroviikoin pull-up + dip. Negatiiviset leuoissa tehdään vähemmän toistoja ja joka toinen viikko leuanvedossa pidemmät sarjat.

  • Maastaveto Strength

    4 x 5 V.1-2/120s

  • Conditioning 04-11-2021 Workout

    AMRAP 12:00
    1 (Legless) Rope Climb
    12 total Alt. DB Snatch (50/35)
    15 Box Jumps w. step down (61/51)
    Rest 60s

    • Goal: Each set should be a hard effort and done UB.
    • Rx+: 6/4 Ring/Bar Muscle-ups for Rope Climbs

  • Floor press, Box jumps & KB Snatches Workout

    "Metcon (time)

    For time:
    50-40-30-20-10 Reps for time:
    Floor press 50/35kg
    Box jumps 24/20”
    KB Snatches 24/16kg

    Timecap: 30 minutes. "

    "Harjoitus kehittää lihaskestävyyttä, yhdistelykykyä ja koordinaatiota.

    Tavoite on tehdä harjoitus aikaa vastaan läpi sillä tavalla, että pystyt ylläpitämään tasaista vauhtia koko harjoituksen läpi sekä kirimään loppua kohden. Kuormat ovat kevyet, mutta toistomäärät isot. "

  • Easy pace Workout

    Easy pace and for quality 🙃

    3x (48min)
    for 4min
    10 box over step
    10 + 10 hang db snatch

    for 4min
    2+2
    Turkish get up
    20 Air squat

    for 4min
    10 Hollow- / tuckrock
    15 vertical kb swing

    for 4min
    5+5 1-kb ohs (for mobility
    and stance)
    10-30 Double under

  • 4 person Team Conga Line Workout

    Within the team of 4, partner up 2 and 2.  Select which team of 2 will go first in this conga line. Strategize this.

    First team of 2 will start on the row, splitting the reps/calories however needed to complete the 100 as quickly as possible.  Once they finish, they will move onto the next movement immediately, and their partners, other team of 2 will start on the row.

    Both teams of 2 move as quickly as possible through this conga line and when all 4 have finished, that is your team's time.

    For Time

    100 Cal Row
    100 Sit-ups
    100 Kb swings
    100 Kb Lunges
    100 Pull-ups/ Ring Rows
    20 Wall Walks

    Time Cap 35min the whole team to finish

  • 1. Snatch Grip Deadlift Strength

    (90%/5)3

    3 second pause in power position

  • Emom 10 Workout

    1) 10-20 Seinäpalloa
    2) 8-15 Cal koneella

  • Strength Strength

    Front Squat
    Build to a heavy 2 in 6-7 sets.
    - sets should look like 4-3-2-2-2-2..
    - Next week we'll test this for a 1RM
    - Option: 5 x 5, moderate weight / technique practice