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

  • Workout Workout

    20 Minute Partner AMRAP:
    - 20 meter Sled Drag
    - 20 meter Bear Crawl
    - 20 meter KB/DB/Farmer Handle Farmer's Carry @ heaviest weight maintainable

    *One person works at a time. Partner 1 will perform a 20 meter Sled drag, then Partner 2 will perform a 20 meter Sled drag. Partner 1 will then perform a 20 meter Bear Crawl followed by Partner 2 performing a 20 meter Bear Crawl. Lastly, Partner 1 will perform a 20 meter Farmer's Carry followed by Partner 2 performing a 20 meter Farmer's Carry. Repeat this format for the duration of the 20 minute AMRAP.

  • Power&Speed - Snatch 12min EMOM Strength

    Snatch 12min EMOM:

    4set@70%
    4set @75%
    4set @80%

    Ohje: 12 min emom tempauksessa. Jos tempaus tuntuu hyvältä, voit nousta prosenttien yli. Tarkoitus on tehdä ilman epäonnistumisia kaikki sarjat läpi.

  • Power&Speed - Snatch Balance Strength

    4x3 @70-80% of 1 RM Snatch

    Ohje: Vala-allemeno. Tee 4 kolmen toiston sarjaa. Kiinnitä huomioita terävään allemenoon ja siihen, että saat lukittua kyynärpäät nopeasti. Voit antaa pienen sysäyksen tangolle hartioilta ylöspäin, mutta kyseessä ei ole kuitenkaan vauhtipunnerrus ja valakyykky.

  • Redemption Workout

    For Time;
    PART A 4 Rounds of; ( TIME CAP 10 MINS)

    12 Burpee box jumps
    14 KB Snatch 24/16Kg (7/7) from hang
    Rest 4 Mins @ 10 mins

    @14 Mins Part B

    16 Min AMRAP
    8 Thrusters at 50/35Kg
    12 T2b
    24 DU's

    Post time on A and reps on B

  • EMOM Muscle-ups Workout

    10 min EMOM 1-5 Muscle-ups

  • Workout Workout

    1) 10 Minute Partner AMRAP:
    - 40 meter Sled Drag OR 20 meter Walking Lunge
    - 20 Cal. Bike/Row/Ski

    . . . 2 MINUTES REST. . .

    2) 10 Minute Partner AMRAP:
    - 40 meter Sled Push OR 20 meter Bear Crawl
    - 20 Cal. Bike/Row/Ski

    . . . 2 MINUTES REST. . .

    3) 10 Minute Partner AMRAP:
    - 40 meter KB/DB Farmer's Carry @ heaviest weight maintainable for the duration of the AMRAP
    - 20 Box Jumps w/Step-Down @ 24/20 in.

    . . . 2 MINUTES REST. . .

    4) 10 Minute Partner AMRAP:
    - 40 meter Lateral Sled Drag (20 meters/direction) OR 20 Meter Lateral Crawl (10 meters/direction)
    - 20 (total) Split Jumps

  • Ring dips 10 x 2 Strength

    Weighted strict dip
    10 x 2

    Start with straight arms, go below parallel (= shoulder below elbow), come back up to straight arms.

    Scaling:
    - ring dips -> dip station (negatives) -> 15x parallettes

  • Engine - 20min AMRAP of your choice Workout

    20min AMRAP of your choice. Pick 3 movements.
    Ohje: Valitse kolme liikettä ja tee niillä 20:n minuutin AMRAP haluamallasi toistomäärillä. Kuuntele kehoasi, valitse liikkeet ja intensiteetti päivän kunnon ja palautumisesi mukaan.

  • CFPORVOO WOD 5.5.2017 Workout

    3 rounds

    30s support on rings

    20s rest

    30 s handstand

    20s rest

    30s hollow hold

    20s rest

    30s hang on the top position of pull up

    20s rest

  • VOIMA/TEKNIIKKA after WOD Workout

    Skill Conditioning
    Choose one of the following:
    Ninjas: 5x75 Unbroken Double-unders, :15 rest between sets
    Advanced: 6x50 Unbroken Double-unders, :30 rest between sets
    Intermediate: 7x35 Unbroken Double-unders, :45 rest between sets
    Beginner: 8x20 Unbroken Double-unders, 1 min rest between sets