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

  • Kettlebell Press Test Strength

    Strength

    5 RM kettlebell press

    3 RM kettlebell press

    1 RM kettlebell press

    Note dominant arm first when scoring.

  • WOD Workout

    30:00 steady effort
    10 Box Jump w Step Down@60/50cm
    10 Up Downs
    45each Single Arm Front Rack Farmer Carry
    20 Hollow Rocks
    350m Row

    Goal feel good and move well all workout.

  • CFPORVOO WOD 27.9.2022 Workout

    8 min AMRAP
    6 cal airbike
    12 burpees
    18 wall balls 9kg/6kg

  • Clean and jerks Strength

    Clean and Jerk 6x(2+2)x70%

  • Weightlifting strength Strength

    • (1+2+1)-(1+2+1)-(1+2+1)-(1+2+1)-(1+2+1)-(1+2+1)-(1+2+1)-(1+2+1) of:
    BB Snatch Balance + 2 Overhead Squats + Snatch Balance
    Parti @ 67.5% 1RM di Squat Snatch e aggiungi peso a sensazione sino ad una (1+2+1) pesante
    (Heavy) ma ben gestibile.

  • WOD Workout

    5 rounds 3:00 Work; 1:00 Rest
    48 Double Unders
    12/12 KB/DB Renegade Rows
    8/8 DB Snatch
    Remaining time Cal Row/Bike/Ski

    Goal: Challenging effort, keep score consistent.

  • 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)