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

  • Shoulder press & push press Workout

    4 x
    5 rm shoulder press
    5 push press

    Vauhtipunnerrukset heti perään laskematta tankoa telineisiin!

  • CFPORVOO WOD 3.8.2018 Workout

    5x 4 min
    a) 8 push presses 55kg/35kg
    b) 10 box jumps 60cm/50cm
    ME row calories
    your score is completed calories

  • 9_12_2015 Workout

    A.
    Take 12-15 minutes and build to today’s 3-RM Deadlift

    B.
    In teams of two, alternate sets to complete four each of:
    40 Double-Unders
    30 Kettlebell Swings
    20 Thrusters (85/55 lbs)

    Każda dwuosobowa drużyna ma skompletować 4 serie powyżej. Pracujecie na zmianę - pierwsza osoba skacze double, druga czeka. Druga skacze, pierwsza czeka, etc...

  • CFMEDA 25.11.14 Workout

    AMRAP 15:
    12 Front Squat 50/35 (Rx+ 60/40)
    12 CTB Pull-up

  • CFMEDA 10.11.14 Workout

    In 11 min:
    75 Power Snatch 35/25
    then AMRAP:
    5 HSPU
    5 KBS 24/16
    Add 5 rep each round.
    Score = PS + HSPU + KBS

  • "Saturday Chipper" Workout

    Kuminauhajuoksu tekniikka

    10 x 15m sprintti
    40 Thruster 35/25kg
    40 bar-over-burpee
    40 pull-up
    40 OH Lunge 25/15kg
    10 x 15m sprintti

    Time cap: 30min
    tavoiteaika: 20min

  • Tuplahaaste Workout

    500 tuplaa

    Joka alkavalla parittomalla minuutilla tee 1 punnerrus ja joka parillisella minuutilla tee 2 punnerrusta

    Skaalaus tankohypyillä tai yksittäisillä

  • Voimistelupäivä Workout

    SKILL:
    Oman tason mukaan saa valita näistä jonkun liikeen:
    - Kieppi
    - Kiintopyörähdys
    - Kippi

    Ohjeet:

    WOD:
    Tabata 20 sek työtä, 10 sek lepoa, 8kierrosta / liike
    - Plank: knee to elbow
    - Plank: bridge
    - Plank: crossover knee to elbow
    - Plank: steps

    Liikkeet löytyy :

  • Skill 18-07-2018 Workout

    Technique EMOM 10:
    ODD Minutes: 10 Strokes on the Rowing Focusing on Technique
    EVEN Minute: 20 Shoulder Taps

    Rx+: Handstand on Wall Shoulder Taps

  • 550 Workout

    For time:
    50 Double Unders
    50 Situps
    50 Double Unders
    50 Double KB/DB Burpee-Deadlift
    50 Double Unders
    50 Situps
    50 Double Unders
    50 One arm KB/DB Snatch
    50 Double Unders
    50 Situps
    50 Double Unders