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

  • 20min EMOM: Workout

    1) 10-20 Box Jump
    2) 4-8 Renegade Row

  • "Omatoiminen WOD" Workout

    Run/Walk:

    Walk/Jog 5min
    Run 6min
    Walk 3min
    Run 5min
    Walk 2.5min
    Run 4min
    Walk 2min
    Run 3min
    Walk 1.5min
    Run 2min
    Walk 1min
    Run 1min
    Walk 5min

    (Hard, not all out)

  • 8.7.2018 Workout

    5 RDS, AMRAP

    60 sec on, 30sec off

    KB snatch 24/16kg

  • Outdoor Fun 60-120min. Go out and play! Workout

    Outdoor Fun 60-120min. Go out and play!

  • CFPORVOO WOD 25.9.2017 Workout

    12min AMRAP
    50 DUs
    25 sit-ups
    12 kb swings 24kg/16kg
    10 OHS 45/30kg

  • Hey eMommy? Can you come pick me up? Im Scared... Workout

    MVMT Prep
    Foam Roll Traps, Shoulder
    Face Down Scorpion Kicks Alternating
    Dowel Shoulder Mobility
    Scap Pull-ups
    Hamstring Floss / Hip Wave
    Alternating Stiff Leg Kicks
    Goodmornings

    SOD: Wide leg hamstring

    (10)

    Benchmarking
    warm up. 0.03 curve, 50m ski/row
    Pick 1.
    500m Row, 500m Ski, .25 Curve.

    (7min)

    Hey Emommy, can you come pick me up?

    Minute 1: Floor Press (20/35lbs)
    Minute 2: KB swings
    Minute 3: Pullups ** START AT 5 climb +1
    Minute 4: Thruster (20/35lbs) HEAVVVVY
    Minute 5: Hollow Rocks

    4 rounds
    12 reps.. Add 2 every round thru. If you can't finish, -1 or 2 reps.

    5th round... 40 sec on :20 sec off MAX REPS.

    25min circuit

    (30)

    Score is highest completed round (in first 4) of each movement added together.

  • ROW-TERVALS Workout

    ROW-TERVALS VS SKI-TERVALS
    8 min Rounds AMRAP

    ROW OR SKI (AsFastAsPossible)
    100m
    150m
    200m
    300m (repeat 300m)

    After completing distances complete :
    10 CTB Jumping Pull Up (4 stations set up)
    10/ Scissor Jumps
    50/ Flutters

  • Partner conditioning Workout

    40min for quality

    Person 1:

    Person 2:

    Switch every time the row is completed. Keep heart rate low.

  • Monday FUN-DAZE - Strong Con Workout

    MVMT PREP grab a TRX
    2 min - foam roll quads
    TRX "WARM UP" 40s ON : 5s X 12 Transition/Explain
    facing rack
    1) Alternating Staddle Lat Lunges
    2)OH SQ
    3) High Pull w/ ext Rot
    4) Rev Alt Lunge
    5) Alt Alligator
    6) Alt SL SQ
    Facing Away From Rack
    7) OH SQ (quad burner)
    8) Alt Forward Lunge
    9) Chest Press
    10) SL Sprinters (L)
    11) SL Sprinters (R)
    12) Mountain Climbers (Hands In straps - PARALLEL TO GROUND)

    12 mins

    THE EVOLUTION CIRCUIT - BUILDER / LIFTER / FUEL-ER
    3 stations, 2 exercises per station, 1 Full Circuit = completing all stations.
    P1 always starts @ exercise a)

    P2 always starts @ exercise b)

    BUILDER STATION
    A) TRX OH SQ (Quad Burner)
    B) Nordic Curls

    LIFTER STATION
    A) BB Front (or back) SQ (55lbs / 95lbs)
    B) KB DL

    FUEL-ER STATION
    A) SA KB alternating snatch/clean/swing
    B) Plate Holding Hollow Rock

    FIREDRILL : Clock set for 4 X 20s ON : 08s OFF / 40s between stations, complete Full Circuit (12 mins) (7mins + 4 mins set up & explain)

    1 mins REST - Explain Round 1

    ROUND 1 : clock set for 4 X 45s ON : 15s OFF, 1 min between stations, complete Full Circuit (14mins)

    1 min REST

    ROUND 2 : clock set for 12 X 35s ON: 15s OFF, NO REST between stations, Complete Full Circuit 2 times (10mins)

    38 mins (NO BUFFER)

  • Partner WOD Workout

    Partner WOD

    40 Deadlifts 120/80kg
    Run x2 around the box (together)
    40 KB swings 32/24kg
    Run
    40 Thrusters 50/35kg
    Run
    40 Burpees
    Run
    40 Cheast to bar Pullups
    Run
    40 Box jumps
    Run
    40 KB/DB Squat Cleans 2x24-25/2x15-16kg
    Run