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 21.3.2022 Workout

    4 rounds
    10 lunges 60kg/40kg
    10 front squats 60kg/40kg
    10 cal air bike

  • Basic vol. 177 Workout

    EMOM 30

    1) Alt. Incline (15kg plate) Reverse Lunge 2x DB’s (Front Rack Hold) 12-16
    2) High Plank DB Pull Throughs 10-14
    3) 1/2 Split Romanian DL 2x DB’s 8+8
    4) Alt. Arnold Press (Sit on Floor) 8+8
    5) DB’s Skull Crusher 10-12
    6) Rest

  • WOD Workout

    7min AMRAP

    12/9 Cal
    12 Istumaannousua

    2min tauko

    7min AMRAP

    9 Burpeeta
    12 Kp/KK tempausta

  • WOD Workout

    AMRAP 12:00
    5 Deadlifts @100/70kg
    10 Wall Balls @9/6kg
    15 Toes to Bar
    Goal: 4+rounds

    Extra:
    Banded pull through 1x100 reps

  • 150322 Tiistai Workout

    Every 4min for 5 rounds
    20/15 cal row
    15-20 wall ball 20/14

    Hard effort on rower and unbroken wall balls. Try to keep work and rest 1:1.

  • 3 rds Workout

    A1 Split Squat 12/side
    Rest 60s
    A2 Single arm Bent over row 12/side
    Rest 60s

  • Clean Strength

    • Find a heavy 5.
    • No TnG
    • Try to go under 30s./set.

  • WOD Workout

    In 13 mins
    Complete:
    21-15-9
    Power Clean @52/35kg
    Burpee pull up
    In remaining time max rep air squat!
    Score: total reps of squats
    Sets of 7-8 with barbell!

    Extra:
    Tabata plank jacks

  • WOD Workout

    EMOM12 mins

    Min 1: 30s Max Reps Hand Release Push-ups
    Min 2: 30s Max Reps Hang Power Snatch @42.5/30kg
    Min 3: 30s Max Reps Double Unders

    Goal: Consistent effort each interval so pace the early rounds
    Rx+: @52.5/35kg

  • Some doubles <3 Workout

    Some doubles for two

    16min YGIG Amrap

    30 DU
    10 double box overs (60/70cm, two boxes next to each others)

    Other athlete does both movements while the other one rests, and then switch.