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

  • Squat clean complex Strength

    find heavy complex in 15min

    squat clean + hang squat clean

  • 25.6.2021 Deload Cycle Strength

    Bench Press

    3 x 7 x 65%
    2 x 7 x 70%

    Between sets 10 standing triceps press

    Sendoff 3:30

  • WOD Workout

    4 rounds for time;

    10 Strict Pull-ups
    10 Single Arm DB Push Press each @22,5/15kg

    Rx+: Cash out: 15/10 Bar Muscle-ups
    TIME CAP = 10:00

    Barbell Curl 21s: 4 x 7 each. Rest 60s.

  • Strength Strength

    Floor Press: 1RM in 8 sets. Rest 2:00
    - Goal: +2.5kg on PR
    - optional: 5x5 with 80%effort

  • Strength Strength

    Touch N Go Deadlift
    Heavy 3 in 6 sets. Rest 2:00
    - exceed last weeks load by 5kg if moving well.

  • Lauantai 19.6. Workout

    Juoksu intervallit
    4-6x200m (-4-6s)
    Rest 1:3

    1x1200m +0-6s /1000m +0-5s /800m +0-4s

  • WOD Workout

    For time:
    30/24 Calorie Bike/Row/Ski
    21 Front Squats @60/42.5kg
    15 Power Snatch @60/42.5kg

    Goal: Very hard effort. Touch n go reps of snatch and sets of 5-10 on the front squat.
    Timecap: 7 mins

    Extra: Single Leg Banded Hamstring Curl: 4 x 25 each. Rest 60s.

  • Strength Workout

    A)
    Back Squat:
    9-6-3
    - each set the heaviest weight possible with good form
    - 3 mins rest
    - 2-3 warm up sets

    B)
    DB Split Squat 3 x 8 each. Rest 60s.
    - 3 working sets at the same weight

    C)
    Crossbody Carry 3/side x 30m
    - Challenging effort

  • Perjantai 11.6. Workout

    Juoksu intervallit
    5-7x200m (-3-5s)
    Rest 1:3

    1x1200m +6-12s /1000m +5-10s /800m +4-8s

  • CFPORVOO WOD 4.6.2021 Workout

    10 MIN EMOM
    ROW 15 CAL/10 CAL
    ME T2B
    RESULT IS ALL T2B REPS