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

  • Core'ditioning Workout

    20sec ON: 10sec OFF x 2 sets per exercise before rotating

    ROW Max Watts (Set units to watts)
    Hollow Rocks
    Curve (All out)
    Candlestick Crunch (

    )
    Single Foot Burpees
    Slam Ball Weighted Sit-ups (press ball overhead)

    2 full rounds = 12min
    (15min)
    *Bonus rounds if extra time

  • CFPORVOO BODAUS WOD 24.4.2015 Workout

    3 rounds
    ME shoulder press 60%1RM
    ME push press 60% shoulder press 1RM
    2 min rest

  • VOIMA/TEKNIIKKA Workout

    RINNALLEVETO + ETUKYYKKY + TYÖNTÖ
    1+2+1 60% max
    1+2+1 70% max
    2 x 1+2+1 75% max

  • 1/2 GI Jane Workout

    50xBurpee Pull-Up

  • 02_02_2015 Workout

    Workout of the Day
    A.
    Every two minutes, for 16 minutes (8 sets of):
    Front Squat x 3-4 reps
    *Use the same weight as January 16th.
    B.
    Complete as many rounds and reps as possible in 6 minutes of:
    30 Wall Ball Shots
    30 Pull-Ups
    30 Double-Unders

  • 25012015/2 Workout

    Pareittain aikaa vastaan:
    1min burpee boxhyppy
    2min T2B
    3min rinnalleveto (50%)
    4min lepo

  • 26_01_2015 Workout

    Workout of the Day
    A.
    Take 15 minutes and build to today’s 1RM Clean or Power Clean
    B.
    Every minute, on the minute, for 15 minutes:
    1st minute – 5 Power Cleans @ 65-75% of today’s 1RM
    2nd minute – 200 Meter Run (3 laps)
    3rd minute – 20 Ring Dips / 20 push ups
    (modify ring dips to number that can be performed in 45 seconds or less)
    C.
    Every minute, on the minute, for 6 minutes:
    Minute 1 – Strict Pull-Ups x 3-4 reps @ 4111
    Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

  • Baseline Workout

    Checked out my first affiliate Crossfit402! the place is awesome and looking forward to training with a group of people again and my first time in a box.

    Tabata warmup with Jump ropes, squats, lunges, pushups.
    Mobility with shoulder stretches.

    Baseline WOD
    500m Row
    40 squats
    30 situps
    20 pushups
    10 pullups

  • Parivääntö Workout

    Parit muodostetaan sitä mukaan kun jengiä lampsii ovesta sisään.

    Lähdöt lennosta klo 18-20.

    Wodi pitää sisällään painonnostoa, kuntopalloa ja narua.

    Postaa aika, raudat, skaalaukset ja fiilikset.

    Lauri kesyttää narua helmikuussa:
    Lauri

  • Leg terminator Workout

    4min amrap jokaista:
    Askelkyykky
    Takakyykky 40/30kg
    Kyykky

    Postaa yhteenlaskettu toistomäärä.

    Kananmunat haettavissa boksilta ekan ja viimeisen lähdön välillä. Maksu käteisellä 8.5 euroa / kenno + bensakulut 1.5 euroa / tilaaja.