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

  • Front squat Strength

    5x3 @90%
    *Every 2:30

  • WOD Workout

    10 Min Amrap
    12/9 Cal Erg Or 5 Shuttle Rounds
    10 Air Squat
    10 Push Up

  • 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-