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 10 mins
    3 Snatches
    6 Kipping HSPU
    9 Box Jumps

    weight:
    level 1 @60kg/40kg
    level 2 @50kg/35kg
    level 3 @40/25kg

    Goal: 6+ rounds

  • CFPORVOo WOD 26.3.2019 Workout

    12 min AMRAP
    10 push ups
    10 DB snatches 22,5kg/15kg
    20 db box step overs, 22,5kg/15kg, 60cm/50cm

  • Monday WOD Workout

    Deload week chipper

    3-5 rounds, go by feel. Rest as needed.

    3+3 Windmill
    15 Medball Squat Clean
    Row 500m
    10 Wallball
    3 wall climb
    5+5 DB Snatch
    10 Ring row

    Don´t push it too hard. You should be little sweaty after this one, not exhausted. Scale if needed.

    TC: 45 min

  • AMRAP 6min Workout

    7 Thruster
    7 SDHP

    (Rx: 42.5/30kg)

  • Push press Strength

    5x 80%
    3x 85%
    1x 90%

    Rest ~3min btw sets..

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC CONDITIONING

    10min EMOM

    1-5min: 5-15 unbroken TTB
    6-10min: 5-15 unbroken HSPU (strict/kipping/deficit/Pike Push-Up...choose your weapon)

    RPE 3-4

  • Kontti Kuntoon 1000 + 16 Workout

    In teams of 2

    FOR TIME

    1000 Meter Run (together) (20 rounds) (saa myös soutaa 500+500m)

    and

    Alternating movements 16 rounds:

    8 Ring Rows
    10 Dumbbell Push Presses
    12 Air Squats

    Following the run, Partner A will perform 6 ring rows, then Partner B performed 12 dumbbell push presses, then Partner A performs 18 air squats, then Partner B performs 6 ring rows, and so on until you’ve completed 16 rounds.

  • Engine bias - Viikko 5 (1/3) Workout

    12 Rounds:
    250/200m row, damper set 10

    Rest 1 min between sets, 2 breaths per stroke.

    Kaksi happea per veto. Lämmittele ensin hengitysrytmi esille ja sitten alat hommiin. Vastus täyteen kymppiin. Tarkoitus on kehittää hapenottoa ja samalla vahvistaa soudun vedon perusvoimaa. Souda intervallit ajatuksella, että kaikissa seteissä soutaisit noin 85-95% “effortilla”. Mennään mahdollisimman kovaa ilman, että soutuasento hajoaisi.

  • Saturday endurance Workout

    Kestävyyttä ja vähän matikkaa, just for fun!

    Turn away your monitor!

    A) Row/C2 Bike 250m, after you think you got it, check your score. Do the amount of air squat you missed your target (220m= 30 air squat, 317m=67 air squat

    B) Row/bike 250m. Missing meters = Wallball (9/6kg)

    C) Row/bike 250m. Missing meters = Russian KBS (32/24kg)

    D) Row/bike 250m. Missing meters = C2B/Pull-Up

    E) Row/bike 250m. Missing meters =T2B

    F) Row/bike 250m. Missing meters = Burpee

    Rest as needed between rows.

    Row/bike RPE 2-3

    Missing meters RPE 4-5

    TC: 40 min

  • EMOM x8 Workout

    3-position power snatch (~60%)