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

  • Martin Workout

    For time, with a partner

    • 2,000-m row
    • 100 bodyweight deadlifts
    • 50 thrusters (43/30 kg)
    • 1,000-m row
    • 100 hand-release push-ups
    • 50 pull-ups
    • 500-m row
    • 100 sit-ups
    • 100 wall-ball shots (20/14 lb.)

  • Extra Credit 12-04-2022 Workout

    Band Paloff Press: 3 x 8 each. Rest 60s.
    +
    - Scorpion Stretch - 60s each
    - Lat Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • OPTIONAL Workout

    3-4rounds:

    8 snowangel
    8+8 deadbug
    8+8 Db bicep curl

  • CFPORVOO WOD 29.3.2022 Workout

    4 rounds
    6 burpee pull ups
    6 buree box overs 60cm / 50cm
    6 burpee pull overs / burpee T2B
    6 burpees

  • Front Squat Strength

    6 sets of Front Squat
    Sets 1-3: 3 @70%
    Sets 4-6: 2 @80%
    Sets 7-8: 1 @90%
    Complete sets every 1:15 for 10min

  • Skillz saturday Workout

    Easy workout:
    For skill practice and for quality

    45min of

    3min ergo
    2min kipping handstandpush-up

    3min ergo
    2min bar muscle up

    3min ergo
    2min Double under / Trible under

    Ergo: go easy
    Skill sections: have fun with partner.

  • Strength Workout

    A) Wide Stance Box Squat
    6 x 3 3s down @65% every 60s.
    - Stay strict on the tempo, count for your partner and keep them honest.

    B) Wall Supported Single Leg RDL
    4 x 6 each. Rest 90s

  • Front squats Strength

    Front Squat 3x5x85%

  • Ke 23.3.2022 kyykky Strength

    Etuheilautus 3x10

    Hypyt 3x10

    Kyykky 2x1x85%

    Stoppi-kyykky 2x1x70%

    Suorinjaloin mave 3x10/jalka
    -yhdellä jalalla

    Lantionnosto 3x10/jalka
    -yhdellä jalalla

  • Heroes for Heroes Workout

    Tomorrow's workouts!

    Grip and Rip
    For time:
    2 people row 3km (YGIG) once compete the other 2 athletes complete 100 burpee box jump overs and 100 DB snatch (YGIG)
    22.5/15KG (We can make exceptions if needed and reduce weight or step over the box)

    Score is total time.

    Grace Relay
    For Time;
    30 C&J 30KG
    30 C&J 40KG
    30 C&J 50KG
    30 C&J 60KG

    Notes; only one bar per team, team members can help load the bar. Teams with 3 females 30, 35kg and 40kg. Again if needed we can scale.

    Score is time after the last set of C&J

    Tommy V Bottleneck

    21 synchronised thrusters
    12 rope climbs (YGIG)
    15 synchronised thrusters
    9 rope climbs (YGIG)
    9 synchronised thrusters
    6 rope climbs (YGIG)

    100 Cal bike (5 teams advance)
    50 Cal ski (2 teams advance)

    Workout notes; thruster weights 40kg, 30kg, 2x15kg DBs & 20kg. Lockout of thrusters must be together. Anyone can climb the rope and you don't have to have a set order or climb if you don't want to. You can only climb when 3 members of your team hold the bar or dbs overhead! 5 teams advance to the concept 2 bikes and 2 teams are eliminated, then 2 teams advance and first team to finish the ski wins🏆

    Workout brief at 9:15am tomorrow morning to go through logistics and movement standards. Please don't cancel as I've now set the teams 🤩