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 Madness Workout

    2 x 13:00 AMRAP with partner
    rest 2:00 between them

    A)
    3 Power Snatch @60/43kg
    6 Kipping Pull-ups
    9 Air Squats
    *One partner completes a full round at a time

    B)
    3 Push Press @60/43kg
    6 Push-Up
    9 Deadlifts
    *One partner completes a full round at a time

    GOAL: 7+rounds in each AMRAP

    Extra:
    Lying Banded Hamstring Curl: 3 x 25. Rest 60s.

  • CFPORVOO WOD 25.8.2022 Workout

    45 min PK
    3000m row
    3000m jog
    300 rope jumps

  • EMOM 20 (4 rounds) Workout

    EMOM 20:
    Min 1: 15/12cal Row (26-28 SPR)
    Min 2: 10 Bench Presses @60/42kg
    Min 3: 15/12cal Row (26-28 SPR)
    Min 4: 8 Alt. Devils Presses 22,5/15kg
    Min 5: Rest

  • Kotitreeni 2 Workout

    Warm up
    3 rounds
    30 jumping jacks
    10 bodyweight single leg RDL
    10 bodyweight reverse lunges
    5 push up to downward dog

    Workout
    Choose 1 of the followings:
    A. Running
    5 rounds
    3 min easy / 3 min moderate effort

    B. Bike/Row/Ski
    5 rounds
    3 min easy / 3 min moderate effort

    C. if you want to move both ways /are able to do more work
    do first 3-4 sets of running and then 3-4 sets of
    biking outdoors / working with ergo.
    Total is 6-8 rounds.

    Accessory
    3 rounds
    :30 half wall climb hold
    :30 side plank (R/L)
    :30 Hip thrust hold (straight body or upper back on ground)
    :30 wall squat hold (meaning "OHS" position hold)
    rest 20-40 sec bwn hold's and 1-2 min after full round.

    Cool down/mobility
    2+2 min wall pec strech (R/L)
    2+2 min couch strech (R/L)
    2+2 min achilles/calf streching (R/L)

  • Partner workout Workout

    Metcon
    3x8 min amrap / 2 min rest
    this is with partner

    a. Row max calories in 4 min
    then max reps of wall ball in
    remaining time.

    b. Ski erg max calories in 4 min
    then max reps of dumbbell snatches
    in remaining time.

    c. Assault bike for max calories in
    4min . Then remaining time max reps
    of burpee box jump/step overs

  • Strength Workout

    weighted pull up
    4x5reps
    -use the same weight for each set
    -2 mins rest btw sets

    Scaling:
    negative pull up (3 reps / set)
    or
    floor/partner assisted (8-10 reps/set)
    or
    ring row (8-10/set)

  • WOD Workout

    5 x 3:00 work; 1:00 rest
    15 Supinated Barbell Rows @43/30kg
    30 Russian Swings
    45 Double Unders
    Remaining time Cal Row/Bike/Ski

    Each round has a 3:00 cap. So 3:00 work, 1:00 rest
    Goal is consistent output all 5 rounds and a sub-max effort.

  • 210922 Keskiviikko A Strength

    DELOAD WEEK

    Push press
    4-4-3-3 @60-70% 1RM

  • Boksille askellus 3 x12, 2 kp sivuilla Workout

    Boksille askellus 3 x12, 2 kp sivuilla

  • 300822 Tiistai A Strength

    BENCHMARK WEEK

    1RM weighted pull-up