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

    1) 9 Minute AMRAP:
    - 5 Power Snatches @ 60% of your heaviest set of Hang Squat Snatches from today
    - 7 Bar Facing Burpees
    - 9 Cal. Row/Bike/Ski/100 meter Run

    . . . REST 2 MINUTES AND IMMEDIATELY INTO. . .

    2) 9 Minute AMRAP:
    - 5 Overhead Squats @ same load as Power Snatches from previous AMRAP
    - 7 Bar Facing Burpees
    - 9 Cal. Row/Bike/Ski/100 meter Run

  • Strength Strength

    1a) Hang Squat Snatch w/ 2 sec. pause above knee each rep - 5 x 3
    * Attempt slightly heavier load than last week. Each set should be 3 unbroken reps without putting the bar down.

    1b) Push Up Plank into Squat Hold x 5 reps b/t sets of Hang Squat Snatches

  • 10x90sec ON/60sec OFF Workout

    10x (5 of each)
    90sec ON/60sec OFF

    Alt. between
    a)
    8 Power Snatches 35/25kg
    8 Toes-to-bar

    b)
    8 Deadlifts 80/60kg
    8 Bar over Burpees

  • CFPORVOO WOD 11.5.2017 Workout

    3 rounds for quality
    3 deadlifts @ 80%
    6 behind the neck presses, sitting 40kg/20kg
    3 weighted pull ups @ 70%

  • High Camp: Row to the end Workout

    7 rounds (14 min)
    0:40/ 0:20 row.
    Must hit 15/12 CAL 150m or do 5 mountaineer during 0:20 rest
    Work in pairs, other one in plank during the 0:40

  • High Camp: modified 15.3 Workout

    Complete as many rounds and reps as possible in 14 minutes of:
    7 chest-to-bar
    50 wall-ball
    100 double-unders

  • High Camp: modified 13.1 Workout

    Proceed through the sequence below completing as many reps as possible in 17 minutes of:
    40 Burpees
    30/20 kg Snatch, 20 reps
    30 Burpees
    40/25 kg Snatch, 20 reps
    20 Burpees
    50/30 kg Snatch, 20 reps
    10 burpees
    60/35 kg Snatch, as many reps as possible

  • 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.