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

  • EMOM 6 Workout

    EMOM 6
    40s Overhead Squat Hold 20/15kg
    40s Snatch Grip Hang

  • Furious55 Workout

    10 to 1
    Push press
    Bar over burpee
    For Time
    Challenging but manageable weights.

  • Engine - Row 10x250m Workout

    Row 10x250m, rest 1min

    Ohje: Souda 10x250m, lepää minuutti soutujen välillä. Pyri pitämään tasainen soututahti läpi harjoituksen.

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING
    For time:

    5 rounds for time:
    20/15cal Row
    20 Banded KBS video

    RPE 3, should be able to keep up a conversation

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC STRENGTH

    3-4 rounds, rest as needed between:

    1) 8-12 Ring Tuck in Front Support video
    2) 10+10 KB/DB Lateral Flexion video

    RPE 3 to 4

  • 3 rounds Workout

    AMRAP 2min.:
    9 Strict HSPU
    12 C2B
    Max cal Row / Air bike

    (Rest 2:00)

    AMRAP 2min.:
    9 Strict HSPU
    12 Box Jump Overs
    Max cal Row / Air bike

    (Rest 2:00)

    • scale reps down if needed.
    • goal: 20/15cal +

  • WOD Workout

    "Jackie" ( Compare to 2019.06.17 )
    For Time
    1000 Meter Row
    50 Thrusters @20/15kg
    30 Pull-Ups
    Timecap : 12 mins

    Good Times for “Jackie”
    – Beginner: 10-12 minutes
    – Intermediate: 7-9 minutes
    – Advanced: 6-7 minutes
    – Elite: <6 minutes

  • Open 20.2 Workout

    20 min AMRAP

    4 dumbbell thrusters (22,5/15kg)
    6 toes-to-bars
    24 double-unders

  • 5x1min ON/1min OFF Workout

    5x
    1min ON/1min OFF

    Cals on a machine

  • CFPORVOO WOD 18.10.2019 Workout

    3 rounds
    300m run
    20 wall balls 9kg/6kg
    10 box jumps 60cm/50cm
    10 T2BS