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

  • WOD Workout

    AMRAP 14:00
    6 Toes to Bar
    8 total Single Arm DB Hang Clean & Overhead @22,5/15kg
    12/10 Cal Row
    Goal: 7+ rounds

    Extra:
    Banded Facepull-apart: 100 Reps AFAP

  • Saturday Madness Workout

    Partner Workout
    40-30-20-10
    Power Cleans @60/42.5kg
    Pull up kipping
    Burpees
    *80 Meter Farmer Carry after each set of Burpees @32/24kg
    - Goal: Smooth pacing, splitting reps all evenly including Farmer Carries.
    Timecap: 30mins

    Rx+: @70/47kg

  • Ke 2.2.2022 maastaveto Strength

    Goblet squat 5x10
    -kahvakuulalla
    -sumo-asento

    Maastaveto 5x4x70%
    -palautukset 30s

    Suorinjaloin maastaveto 4x12 (noin 40%)

    Farmarikävely yhdellä kädellä 3x suora edes-takas / käsi

  • Extra Credit 07-02-2022 Workout

    DB Hammer Curls: 3 x 8-10 3s down. Rest 60s.
    +
    - Biphasic Lat Stretch x 60s each
    - Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Green 060222 Workout

    For time:
    3 Burpees
    6 Handstand Pushups
    9 Toes-to-bar
    12 HR Pushups
    15 Box Jumps
    18 Pistols
    21 Wall Balls
    24 KB/DB Snatches
    27 Double Unders
    30 Cal.

    *Add one movement each round
    3 + 6+3 + 9+6+3 +……

  • Strength Strength

    Push Jerk
    Build to a heavy double in 6 sets working on technique and building weight as you see fit.
    Rest 90s - 2:00 between sets (heavier sets rest on the longer end)

    Option: Work on technique
    Improve on last week if possible

  • Perjantain Bodaukset Workout

    25min ajan laadukkaasti

    8-10 toistoa/liike

    Hauiskääntö tangolla
    Ranskalainen punnerrus tangolla
    Vipunosto sivuille
    Vipunosto taakse
    20-30s. Kuppipito
    Lantion nosto yhdellä jalalla

  • CFPORVOO WOD 1.2.2022 Workout

    10 min AMRAP
    10 single arm DB STOH 22,5kg/15kg
    10 DB box overs 60cm/50vm
    40 DUs

  • 3 liikettä Workout

    100 tuplanaruhyppy tai 200 yksittäinen hyppy
    60 askelkyykky
    60 kahvakuula heilautus
    100 tuplanaruhyppy tai 200 yksittäinen hyppy
    50 askelkyykky
    50 kahvakuula heilautus
    100 tuplanaruhyppy tai 200 yksittäinen hyppy
    40 askelkyykky
    40 kahvakuula heilautus

  • PART 1: BARBELL COMPLEX Strength

    Build to A Heavy 1 Power Clean + 1 Front Squat + 1 Push Jerk

    *Score = Heaviest Load

    WARM UP

    2 Rounds. . .
    0:30 Lateral Steps
    10 Standing Fire Hydrants (each side)
    3 Pausing Squats (0:10 pause in the bottom)

    **[NO HIP HALO]
    2 Rounds. . .
    0:20 Glute Bridges
    0:20 Hollow Body Rocks
    0:20 Slow Air Squats

    **HIP STRETCHES
    0:30 Active Spiderman
    0:20 Static Spiderman
    0:20 Runners Lunge
    0:20 Half Kneeling Hamstring Stretch
    0:20 Adductor Stretch
    (all on one side then switch sides)

    TECHNIQUE & BUILD

    **EMPTY BARBELL
    5 Good Mornings
    5 Elbow Rotations
    5 Back Squats
    5 Strict Press
    5 Power Cleans
    5 Front Squats

    3 Pausing Power Cleans (0:03 pause in the catch)
    3 Pausing Front Squats (0:03 pause in the bottom)
    3 Pausing Push Jerks (0:03 pause in the catch)

    1 Power Clean + 1 Front Squat + 1 Push Jerk

    Add weight --> PART 1