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

  • HS progression Workout

    1) HS progression
    - Wrist warm up
    - shoulder warm up
    - Hollow body lifts with partner (hold your body in push ups position Your partner lifts you to handstand, while you try to maintain the hollow position 4x3

  • FBB Sunday Workout

    EMOM 40

    1) Chin-Up
    2) Box Dip
    3) Hanging Strict Obl. / Straigth Knee Raises
    4) HS Walk / Wall HS left to right / Wall HS
    5) Pull-Ups
    6) Push-Ups
    7) Plank
    8) Active to Dead Hang
    9) DB’s Shoulder Press
    10) REST

    30-40 sec Every Movement

  • Conditioning 29-10-2022 Workout

    Partner Workout
    3 x 8:00 AMRAP
    Rest 2:00 Between each AMRAP

    A)
    12 Toes to Bar
    32 total DB Snatch @50/35lbs

    B)
    12 Kipping Pull-ups
    32 total Single Arm DB Push Press

    C)
    Max Cal Row

    • Goal: Challenging effort, split all work evenly
    • Rx+: Last round = 4-8 Ring or Bar Muscle-ups, 20 Cal Ski/Bike/Row

  • CFPORVOO WOD 27.10.2022 Workout

    45 min PK
    1000m row
    200 rope jumps
    30s plank
    30s ABH
    10 light double kettlebell clean and jerks
    10 box step overs 60cm/50cm
    30 s hang
    600m jog

  • 10 min 2 liikettä Workout

    10min

    5-10 leuanveto
    30 tuplanaruhyppy

  • Strength Workout

    Floor Press in Bridge
    6 x 4; rest 1:00

    60-70% of max as a guide
    2 sets narrow, 2 sets wide, 2 sets medium

  • Conditioning 12-10-2022 Workout

    25:00 for burn!
    15 Meter Heavy Sledpush
    Rest approx 60s.
    30 Meter Sandbag or Odd Object Carry
    Rest approx 60s.
    10 Meter Crab Walk
    Rest approx 60s.

  • Gymnastics 12-10-2022 Workout

    3 Rounds for Quality:
    10-20s Hanging L-Sit Hold
    10-20s Ring Support
    10 total Pistols
    Rest as needed all parts

    Scaling provided in gym to have success here!

  • Strength Strength

    1a) Trap Bar or Regular Bar Deadlift w/ (2-0-X-0) tempo - 3 x 6 Touch and Go reps

    1b) Hip Flexor Mobility b/t sets of Deadlifts x 5/side

    • Reps have decreased from 8 to 6 on Deadlifts this week. Attempt to use a heavier weight than you used last week. Again, our emphasis here is on using the heaviest load possible while maintaining the 2 seconds down tempo and keeping each rep touch and go. Adjust the load accordingly to ensure that you keep the tempo and that every rep is touch and go with good technique.

  • Push press Strength

    Push press 3x1x90%