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

  • Pari WOD Workout

    40min amrap

    40 cal row
    10 barbell rollout
    40 cal row
    20 t2b
    40 cal row
    30 situps

    result: calories!

  • 12 Days of Christmas Workout

    For Time
    1 Sumo Deadlift High-Pull (35/25 kg)
    2 Thrusters (35/25kg)
    3 Push Press (35/25kg)
    4 Power Cleans (35/25kg)
    5 Power Snatches (35/25kg)
    6 Kettlebell Swings (24/16 kg)
    7 Pull-Ups
    8 Knees-to-Elbows
    9 Box Jumps (60/50 cm)
    10 Double Unders
    11 Burpees
    12 Overhead Walking Lunges (45/25 lbs Plate)

    Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1,

  • Endurance - 10 rounds Workout

    10 rounds for quality:
    300 m run / 400 m row
    1-2 rope climb
    10 push ups
    10 sit ups
    1 min rest

  • Metrejä, metrejä! Workout

    Maksimimetrit:

    • 3min soutu
    • 1min lepo
    • 3min assault bike
    • 1min lepo
    • 3min SkiErg
    • 1min lepo
    • 3min merimieskävely ~1,5xkehonpaino (10m edestakas)
    • 1min lepo
    • 3min farmarikävely (N 2x24kg / M 2x32kg)
    • 1min lepo
    • 3min kelkantyöntö (N 60kg / M 90kg lisäpainoa)(10m edestakas)
    • 1min lepo
    • 3min askelkyykkykävely hiekkasäkki niskassa (N 15kg / M 30kg)

    Tulokseen yhteismetrit. Kommenttiin jokaisen osion metrit erikseen.

  • Bootcamp WOD-28 "Annie" Workout

    50-40-30-20 and 10 rep rounds of:

    Double-unders
    Sit-ups

    Scale DUs to bar over jumps

    Scale Sit-ups up to GHD sit-ups

    TG 14 min

  • Conditioning, part 1, EMOMs Workout

    Heavy conditioning.

    EMOM 5:
    5 Hang Power Cleans (62,5/42,5 kg)

    Directly into:
    EMOM 5:
    5 Hang Push Jerks (62,5/42,5 kg)

    Directly into:
    EMOM 5:
    12 TTB

    • (Directly into: 3 R FT: 21-15-9 Pull-ups 42-30-18 Wallballs (20/14 lbs)) = posted in Part 2

    Part 1: post weights and TTB
    Part 2: post time for the 3 R FT

    No "rest" between the EMOMs or before the 3 R FT. When one finishes, go straight to the next one. Prepare your barbell accordingly.

  • Box jump Strength

    5x5, high box.

  • E"MOMMY" Workout

    1

    15KB Swing and 14 Lateral Hurdle Hops (both exercises in the same minute)
    *every minute add 1 swing and 2 jumps until you cannot complete the reps within the minute, then revert back to the reps from the pervious round

    2

    15 Jump Squat and 5 Hanging Knee Tuck
    *every minute add 2 jump squat and 1 hanging knee tuck. same rules as #1

    Half of class starts at #1, Half starts at #2.
    8 EMOM rounds then switch

    Record hightest reps completed in 1 minute

    16min circuit

    20min

  • CFPORVOO WOD 12.4.2016 Workout

    4 rounds
    5+5 kb snatches 24kg/16kg
    20cal row

  • 290316 Workout

    In teams of 3 perform 3 rounds each for time of:
    Row 800m
    Run 400m
    20 x T2B

    Teammates roll through this in Congoline style, when A has made his rowing B starts his rowing session and A starts his running...