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

  • Strength+skill Workout

    A) EMOM x 6 MINUTES
    MIN 1 - :15/:15 Single Leg Single Unders
    MIN 2 - :20 Tall Jump Single Unders + :20 Fast Single Unders
    MIN 3 - Rest

    B) EMOM x 6 MINUTES
    MIN 1 - :30 Jump Rope Practice
    MIN 2 - Rest
    Be sure to practice different options rather than just basic singles or doubles.

  • 131222 Tiistai A Strength

    BENCHMARK WEEK

    1RM weighted pull-up

  • 5 kierrosta 3 liikettä ja laite Workout

    5 kierrosta

    15 Istumaannousu
    20 askellus laatikolle
    25 Kahvakuula heilautus
    30 Kaloria laite

  • Strength Strength

    Build to a 1-Rep Clean & Jerk
    or
    Technique practice!

  • STRENGTH Strength

    shoulder press 3x6
    
* -nouseva paino
-lepo 3-4min sarjojen välissä*

  • HS + MU tech work Workout

    A1) HS Against the box 3x48s
    B1) Partner assisted Ring MU or Ring Row Mu feet on the box 3x4

  • Morning Intervals Workout

    3x 12min ON/90sec OFF

    ”I Go-You Go”

    3x10m Shuttle Runs
    15-20/12-15 Calories (Ski-Row-Bike)
    10m Run

  • WOD "KILIMANJARO" Workout

    "KILIMANJARO"
    RX
    FOR TIME
    150 DB Goblet Alt. Lunges @ 24/16kg
    100/80 Cal Bike/Row/Ski
    50 Single DB Burpee Box Step-Overs @60/50cm
    25 Rope Climbs

    Timecap: 30 mins

    SCALED
    FOR TIME
    120 DB Goblet Alt. Lunges @ moderate
    80/60 Cal Bike/Row/Ski
    40 Single DB Burpee Box Step-Overs
    10-15 Rope Climb or 40 Strict Hanging Knees Raises
    Partition Reps and Movements in any order to complete work.
    Can hold DB anyway above hips for Step-Over.

    Timecap: 30 mins
    RPE 7

  • CFPORVOO WOD 15.8.2023 Workout

    B1) 12 min AMRAP
    20 wall balls 9kg/6kg
    10 box jumps 60cm/50cm
    10 shoulder presses 40kg/30kg

  • Post Strength Workout

    POST CONDITIONING
    Front Squats
    3x5
    - Use Light-Mod weight for all sets today.