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 2.7.2021 Workout

    5 ROUNDS 70KG/50KG
    8 DEADLIFTS
    6 HANG CLEANS
    4 STOH

  • Karen Workout

    “Karen”

    For time

    150 Wallballs 20/14

    (Make sure not to change the title so that it comes up on the leaderboard)

  • Maanantai 28.6. Workout

    Juoksu intervallit
    4-5x200m (-5-7s)
    Rest 1:3

    1x1200m -12-0s /1000m -10-0s /800m -8-0s

  • Amrap 12min Workout

    10 DB Snatch
    20 Air Squat
    10 Pull up

  • WOD Workout

    8:00 on the clock:
    30 Squat Cleans @60/42.5kg
    Remaining time: Max Cals Bike/Row/Ski/10m Shuttle Runs

    Goal: Very hard effort. Cleans should be capable of being done in sets of 3-5 touch n go or fast singles.

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

  • 30rds Workout

    5 box jump
    3 HSPU
    1 Power Snatch 70/50kg

  • Conditioning 18-06-2021 Workout

    8:00 on the clock:
    30 Squat Cleans @60/42.5kg
    Remaining time: Max Cals Bike/Row/Ski/15m Shuttle Runs

    • Goal: Very hard effort. Cleans should be capable of being done in sets of 3-5 touch n go or fast singles.

  • WOD Workout

    For time :
    50-40-30-20-10
    Air squat
    Sit up
    Timecap: 12 mins

    Extra :
    Banded Pull-throughs: 3 x 20-25. Rest 60s.

  • Cooper´s test Workout

    12 Min

  • WOD Workout

    For time:
    21-15-9
    DB/KB Push Press @2x22,5/15kg, 20/12kg
    10-20-30
    DB facing burpee

    Rx+: 5-4-3 Ring Muscle-ups after each round
    Push Press should be unbroken or close.
    TIME CAP = 9:00

    DB Hammer Curls: 3 x 8-10. Rest 60s.