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

  • Front Squat Strength

    Front squat
    3x10r @ 65%
    2min rest between sets.

  • Inverse Fran with running Workout

    21-15-9
    Pull-ups
    Thrusters 42,5/30kg
    Buy out: 1600m Run

  • 1.Conditioning Workout

    "Van Damme"
    1 Round:
    30 Power Snatches, 10 Ring Muscle-Ups
    30 Power Clean and Jerks, 10 Ring Muscle-Ups
    30 Thrusters, 10 Ring Muscle-Ups

    Rx – 135/95

  • Omatoimi ekstra Workout

    Mobility work
    spend 10 minutes doing recovery streching for lowerbody
    spend 10 minutes doing recovery streching/mobility for upperbody

  • CFPORVOO WOD 7.5.2019 Workout

    10 min AMRAP
    24kg/16kg
    4+4 TGUs
    10 kb swings
    10 sit ups
    10 russian twists

  • Conditioning 04-05-2019 Workout

    With a partner:
    AMRAP 8:
    8 Wall balls @20/14lbs
    8 USA Swing @24/16kg
    *One athlete completes a full round

    Rest 60s

    AMRAP 8:
    8 Wall balls
    8 Toes to Bar
    *One athlete completes a full round

    Rest 60s.

    AMRAP 8:
    8 Wall balls
    8 Hand Release Push-ups
    *One athlete completes a full round

    Rest 60s

    AMRAP 10 at a slow pace on your own:
    Easy aerobic mix. Try different machines + jogging + light sled etc.

  • Sunnuntai 5.5. Workout

    Helen prog. 1
    4 Rounds
    A)200m Run
    21 Swing 24/16kg
    1 min rest
    B)200m run
    12 Pull up
    1 min rest

  • 6-7 Rounds: Workout

    20m Prowler push + 5-15 TTB

  • Monday team WOD Workout

    Team WOD

    In teams of four, complete as many rounds as possible in 36 minutes:

    AMRAP 36 min

    Station 1: 20 Cal row
    Station 2: 30 Sit-ups
    Station 3: 15 Burpees
    Station 4: "Rest"

    Teams rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. The teammate at the rest station must either hold two kettlebells (24/16 kg)

  • Sunnuntai 21.4. Workout

    Wod
    In teams of 3
    4 Rounds
    15/12 Cal Row
    Db/Kb Push press 10
    Rest