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

  • Post Workout STRENGTH Workout

    RX
    EMOM x 10 MINUTES
    MIN 1 - Max Set of Strict Pull-Ups*
    MIN 2 - Rest

    SCALED
    EMOM x 10 MINUTES
    MIN 1 - 3 negative (weighted) pull up
    MIN 2 - Rest
    *Athlete can rest for :02 at the bottom of the Pull-Up but as soon as they rest of longer than that or they come off the rig the set is over.
    - RPE 5

  • CFPORVOO WOD 11.4.2023 Workout

    3 rounds
    3 cleans 80kg/55kg
    2 front squats 80kg/55kg
    10 T2B
    6 C2B

  • Split jerks Strength

    Split jerk 4x50%, 3x60%, 3x70%, 2x80%

  • 6 kierrosta 5 liikettä Workout

    6 kierrosta, kierrosten välissä tauko 2 min.

    30 Kahvakuula heilautus pään päälle
    20 Istumaannousu
    30 Yhden käden maastaveto kahvakuulalla (käytä samaa kuulaa kun heilautuksissa)
    20 Kyykky kehonpainolla
    30 Kaloria laiteella

  • WOD Workout

    RX
    4 x 4:00 AMRAP; Rest 1:00 between each
    100m Run
    12 Toes to Bar
    4-8 Strict Handstand Push-Ups

    SCALED
    4 x 4:00 AMRAP; Rest 1:00 between each
    100m Run
    10 Kipping Leg Raise
    6 Pike Push-Ups / DB Seated Press

    Reset at the beginning of each AMRAP.
    RPE 7

  • OPTIONAL Workout

    EMOM x10

    1) 3-10 ttb
    2) 10-20 sit up

  • AMRAP 9 Workout

    AMRAP 9
    3 Wall Walks
    6 Single Arm Devils Press 22,5/15kg
    12 Box Jumps

  • WOD Workout

    RX
    EMOM x 18 MINUTES
    MIN 1 - 2 Deadlifts @140/90kg + 12 Strict Handstand Push-Ups
    MIN 2 - 2 Deadlifts + Max Box Jumps Step Down @60/50cm
    MIN 3 - Rest

    SCALED
    EMOM x 18 MINUTES
    MIN 1 - 2 Deadlifts @moderate/heavy + 8-12 Pike Push-Ups
    MIN 2 - 2 Deadlifts + Max Box Jumps Step Down or Step Ups
    MIN 3 - Rest
    RPE 8

    OPTIONAL COOL DOWN
    2-3 SETS
    10/10 Banded Pallof Presses
    10/10 Single Arm Half Kneeling Banded Lat Pull Down
    5/5 Sciatic Nerve Floss
    -Rest as Needed b/t Sets-

  • Strenght Strength

    Deadlift
    5-4-3-2reps
    Start Moderate-Heavy and build up to or beyond the workout weight.
    RPE 8

  • Partner WOD Workout

    Partner WOD

    A. 6 min of I Go - You Go
    10 Wall Balls
    5 Pushups

    rest 2min

    B. In a 8min window
    Run 300m together
    +
    Max Cal in the remaining time

    rest 3 min

    C. AMRAP 26
    100 Squats
    90 Sit-ups
    80 KB Swings
    70 Back Extensions
    60 Pushups
    50 Toes-to-var
    40 DB Snatches
    30 Handstand Pushups
    20 Pullups
    10 Wall Walks