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

  • WOD 19.7 Workout

    Metcon:
    10 minutes for quality
    5+5 one legged deadlift
    10 goblet squat
    10 KBS
    :20s planking
    10 tuck crunches

  • 180717 Workout

    Row Conditioning
    9 Rounds:
    1:40 on, :20 off
    *Rest 2 min rest after round 5
    *This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.
    Record total meters.

  • Endurance Class Workout

    2 Rounds
    :90 on, 1:00 rest
    - single arm OH DB squat 55/35 (switch arms at any time)
    -sit ups
    -KB swing 53/35
    -Burpee pull-ups
    - DU (4 DU =1 rep) or Singles (8=1 rep)
    -slam ball

    *on round 2, try to match or beat your round 1 numbers for each movement

  • Gymnastics skills Workout

    Practice ~20min
    Choose 1-2 movement:
    - Hs walk
    - Hspu
    - Pull up / C2B
    - Muscle up
    - Rope climb

  • 7/11/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    2rds(8)
    10 plyo
    8 good mornings
    6 sit ups
    4 cleans

    Metcon/*Metcon-comp(15)
    25 cleans 115/85-*155/105
    100 bfsu/*mbsu 20/14
    25 cleans 115/85-*155/105

    afterburner(3)
    500m row for time

    3x2 tng clean(13)

    Finisher
    2 min hamstring stretch
    1 min per mod y iso hold
    100 flutters w/10 sec pause every 10 reps

  • VOIMA/TEKNIIKKA after WOD Workout

    Stamina Conditioning
    EMOMx10:
    8 TTB + 8 1-arm DB snatch - you choose the weight (4/side)

  • CFPORVOO WOD 30.6.2017 Workout

    3 rounds
    24 ABRs
    10 pistol squats / alternating
    10 HSPUs
    10 T2Bs

  • Muscular Chairs Workout


    Trainer stands by tablet and pauses music whenever they feel like. Allow brief moments of rest as needed to let everyone shake out the burn.
    Play musical chairs song, or anything from Beetlejuice soundtrack.

    Booted out penalty stations are SKI, RUN, Planks, Core of trainers choice. Round 4 needs TRX and mat. With less people battle on for more rounds!

    Round 1: Everyone in wall sit (or against uprights) hold until music stops,
    when music stops 5 burpees and return to wall sit. Last to return gets booted to penalty stations. Remaining 11 continue 5 more rounds until 6 people have been booted to penalty stations. Done. Reset and start round 2

    Round 2: Everyone Lunging around gym in a circular motion, when music stops,
    8 push-ups (kneeling OK) and pop up into lunge position, boot last person to penalty stations until 6 remain.

    Round 3: Everyone Holding Plank In a line, when music stops,
    Pop up and do 2 BW super burpees and get back down into plank fast.
    Boot last person to penalty stations and so on until half remain.

    Round 4: TRX Row Hold - (45 degree lean) until music stops, drop down to mat and do 10 v-sit crunch and get back up into row hold position. Boot last person to penalty until 6 are booted.

    I think that's enough for Friday.

    15-20min

  • “Harley Love” Workout

    6 Rounds:
    13 x Thruster @ 42.5/30kg
    14 x Kipping Pull-Ups

  • NBT Back Squats Strength

    Same but a little bit harder than 21.1.

    5x60%
    3x75%
    1x85%
    3x80%
    3x85%
    2x90%
    7x78%
    7x78%
    7x78%
    7x78%