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

  • EMOM x24 Workout

    6 Rounds:
    1.) Wallballs
    2.) KB Hang Snatch
    3.) Air Bike/Row (cal)
    4.) Rest...

    • you choose reps/weights.
    • go sustainable pace.
    • KB snatch: complete first one hand & change.

  • Perjantai 20.9. Workout

    Every beginning 20s x 30
    1 Power snatch 60-70%

  • Cals and core Workout

    30s. On, 30s. Off for 10min
    AirBike for calories
    Hollow body leg lift

  • 1.Conditioning Workout

    "Frank the Tank" Part 1 (On the 0:00)
    AMRAP 5:
    Buy-In: 50 Wall Balls (20/14)
    AMRAP in Time Remaining:
    12 Deadlifts (185/135)
    12 Barbell Facing Burpees

    Rest 5 Minutes

    "Frank the Tank" Part 2 (On the 10:00)
    AMRAP 5:
    Buy-In: 35 Wall Balls (20/14)
    AMRAP in Time Remaining:
    9 Deadlifts (225/155)
    9 Barbell Facing Burpees

    Rest 5 Minutes

    "Frank the Tank" Part 3 (On the 20:00)
    AMRAP 5:
    Buy-In: 20 Wall Balls (20/14)
    AMRAP in Time Remaining:
    6 Deadlifts (275/185)
    6 Barbell Facing Burpees

    Kilos:
    Wallball: 9/6
    Barbells: (84/61), (102.5/70), (125/84)

  • "Sleeping Bag" Workout

    4 Rounds:
    15 Strict Pull-ups
    200 Meter Run
    30 AbMat Sit-ups
    200 Meter MedBall Run 9/6kg

  • CFPORVOO Plyo week 7 Strength

    1A) Hang snatch 4x3x60%
    1B) triple jump 4x3

  • 1.Conditioning Workout

    "Blockbuster"
    AMRAP 5:
    Buy-In: 35/25 Calorie Assault Bike
    Max Rounds of "The Chief" (135/95)

    Rest 5 Minutes

    AMRAP 5:
    Buy-In: 25/18 Calorie Assault Bike
    Max Rounds of "The Chief" (155/105)

    Rest 5 Minutes

    AMRAP 5:
    Buy-In: 15/10 Calorie Assault Bike
    Max Rounds of "The Chief" (175/125)

    *1 Round of "The Chief" is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats
    Kilos:
    1st Bar: 61/43
    2nd Bar: 70/48
    3rd Bar: 77/57

  • CFPORVOO WOD 11.9.2019 Strength

    evry 1,5 min for 15min
    1 clean
    start easy and go as high as possible

  • Partner Buttcore Workout

    6 RFT
    With partner "I go, You go"
    14 Weighted walking lunges
    9 V-ups

  • Partner workout Workout

    Metcon (time)

    With partner 2 rounds (each) for time:
    20 KBS 24/16kg
    100m shuttle run (20m posts)
    20/15 calories bike
    100m shuttle run

    *You go, I go the whole round.

    Timecap: 16 minutes