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

  • TEMPO PAUSE BS vko 1 Strength

    5x6 @60-70% or V2 (2 toistoa varaa)
    - 3 s down, 2 s pause, fast up
    - 1:30-2:00 rest bw
    - same weight in every set

  • Wod 2 Workout

    Accessory work
    Every 1,5 min for 9 times (3 times each)
    min 1 - farmers walking x 45 seconds
    min 2 - front carry x 45 seconds
    min 3 - Hollow body hold x 45 seconds

  • Morning Intervals Workout

    30min time

    2 Teams (10 each)

    Equipments: 2x Row, 1xSkiErg, 1x BikeErg, 1x Echo Bike

    18-20 Cal / 12-15 Cal. on a machine when its your turn, then - back in the line and wait for the next.

  • Extra Credit 01-09-2022 Workout

    Sled Push
    4 x 90 Meters. Rest 90s
    +
    - Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Strength Workout

    Close Grip Floor Press in Bridge
    8-6-4-8-6-4. Rest 2:00
    - Wave loading, your second set of 8 should be heavier than your first set of 8 and so on. An example of this could be 60/70/75/65/75/80

  • SNATCH Strength

    EMOM 8min:
    1 Power snatch + 1 OHS
    @ 70-90 % (increasing weight, last 2 tough).

  • Dips and push ups Strength

    1A) Weighted ring dips 3x2x90%
    1B) Straight leg Spider man push ups 3x6

  • CFPORVOO WOD 17.8.2022 Workout

    2000m row HR 110-125 bpm
    2000m row HR under 144 bpm
    500m 80% of max HR

  • CFPORVOO WOD 15.8.2022 Workout

    3 rounds for time
    21 wall balls 9kg/6kg
    15 box jump overs 60cm/50cm
    9 devils press 22,5kg/15kg

  • Strength Strength

    Back Squat
    5-4-3-2
    Rest 2-3mins

    Start Moderate-Heavy and build to Heavy