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

  • Perjantain bodaukset Workout

    25min laadukkaasti 8-10 toistoa liike

    Hauiskääntö
    Ranskalainen punnerrus
    Vipunosto sivuille
    Levypainon siirto sääriltä suorille käsille
    Splittikyykky

  • Pause Back Squat Strength

    5 sets:
    3 Pause Back Squats @75% 1RM Back Squat
    - 3sec pause in bottom, try not to bounce up
    - Rest 2-3min

  • CFPORVOO WOD 23.8.2023 Workout

    B1) Buy in 50 UB Dus
    then 4 rounds for time
    12 push ups
    8 box overs 60cm/50cm
    20 weighted lunges with dumbbells 2x22,5kg/2x15kg

  • WOD Workout

    RX
    EVERY 5:00 x 5 SETS
    60 Double Unders
    20 Sit-Ups
    10 Front Squats @ 70/47kg
    20 Sit-Ups
    60 Double Unders

    SCALED
    EVERY 5:00 x 5 SETS
    80 Single Unders
    15 Sit-Ups
    10 Front Squats @light-moderate
    15 Sit-Ups
    80 Single Unders
    RPE 8

    Goal: sub 4 mins each set

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - 10 Elevated Calf Raises + 10 Tib Raises
    MIN 2 - :45 Kneeling to Sit Stretch
    MIN 3 - :45 Quad Roll
    *Start in a kneeling position, on both knees. With big toes touching and laces towards the ground, slowly sit hips
    back down towards heels.

  • BBC Weightlifting - Week 35, Day 1 Workout

    WARM-UP

    Every minute on the minute for 12 minutes of:
    1) :45s Row
    2) 5 1-Arm upright row + 5 1-Arm overhead squats
    3) 6-10 Box jump/step overs with step down
    4) :30s Wallsit hold

    SNATCH

    10 Sets of (Hi-hang snatch + Hang snatch + Snatch) @ 65-70%
    Lift every 1:30 min

    ___


    STRENGTH

    Back squat,
    2 x 4 @ 66%
    2 x 4 @ 68%
    2 x 4 @ 70%

    Front squat,
    2 x 5 @ 60%
    5 @ 65%
    5 @ 70%

    (OPTIONAL) BONUS WORK

    ACCESSORY

    Bulgarian split squat,
    4 x 6/6 (moderate)

    1-Legged romanian deadlifts with dual dumbbells,
    4 x 6/6 (moderate)

    Barbell forward raise,
    4 x 8 (moderate)

    Dumbbell pullover,
    4 x 8 (moderate)

    ___


    CONDITIONING

    5 Rounds of 2:00 minutes on, 1:00 min off:
    18/14 Calories row
    Max reps weighted box step-overs in the remaining time.
    Moderate weight dumbbells.

  • Partnerwod Workout

    800m run (together)
    40 pull-ups
    40 sit-ups
    400m run (together)
    40 DB Snatches (heavy)
    40 pistols
    40 wallballs
    400m run (together)
    40 burpees
    40 partner push ups
    40 box jump over
    400m run (together)
    40 TTB
    40 KB Swings (heavy)
    800m Run (together)
    Time cap:45

  • Drop sets Strength

    A1) Weighted pull up 3x4x55%
    30s rest
    A2) Strict pull ups 3x5
    30s rest
    A3) DB curls 3x10
    2 min rest

  • Strength Workout

    EMOM x 5 MINUTES
    5-7 Strict Dips: Ring, Bar, Banded, Between Box, Box
    RPE 5, Sustainable result each set

  • Buddy Carry Bunker Stairs Workout

    6 floors, top to bottom.
    Goal is unbroken. Every time you break, add an extra floor at the end of the workout. 3 breaks = 3 x 1 floor extra.

    Record partner, time (if you took it) and any other thoughts.

  • CFPORVOO WOD 14.8.2023 Workout

    C1) 30 BW back squats
    1000m row