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

  • 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%)

  • 2 x FOR TIME <3 Workout

    For time:

    Run 300 Meters (6 rounds)
    30 Wall Ball (6/8 kg)
    15 Toes to Bar

    Rest 4 minutes -

    For time:

    Run 150 Meters (3 rounds)
    20 Wall Ball (6/8 kg)
    10 Toes to Bar

  • Wednesday strength Workout

    Snatch, Clean & Deadlift ladder

    Perform 1 lift and add 10/5kg.
    Start with an empty barbell and snatch for as long as possible.
    Once you cannot snatch the weight, clean for as long as possible.
    Once you cannot clean the weight, deadlift for as long as possible.
    Add up the 1RM of each movement and post the total weight!

  • AMRAP 7min Workout

    30 Thruster (42.5/30kg)
    30 Burpee over bar
    30 C2B

  • Deadlift Strength

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

  • 5 kierrosta 3 liikettä Workout

    5 kierrosta

    8+8 matkalaukku maastaveto kahvakuulalla
    10+10 kahvakuula vauhtipunnerrus
    1min teräsmiespito

    Laadukkaasti, ei aikaa vastaan. Liiku kuitenkin liikkeestä seuraavaan sujuvasti.

  • For time Workout

    21-15-9:
    - Power snatch
    - Overhead squat
    - Box jump overs

    Rx: 42.5/30kg

    (Time cap: 9min.)

  • 4.7.2019 Workout

    RestDay!

    8-9 Painstorm XII
    12-13 Painstorm XII
    16-17 Weightlifting, Clean
    17-18 Painstorm XII
    18-19 Mobility
    19-20 Basic Endurance CrossFit

  • CFPORVOO WOD 3.9.2014 Workout

    10 min AMRAP
    6 HSPUs
    12 Goblet squat 24kg/16kg
    24 DUs