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

  • 5RFT Workout

    5 DL 60/45 kg
    10 burpees -> bodybuilders

  • Conditioning 27-04-2019 Workout

    AMRAP 30 with a partner:
    Buy in:
    400 Meter Partner Buddy Carry (split as needed)
    Then,
    With remaining time AMRAP:
    400 Meter Row
    30 Wallballs @20/14
    20 Toes to Bar
    10 Burpees
    *One person works. Split as desired.

    Rx+: Burpees Over the Rower

  • WOD Workout

    3 Rounds
    10 P.Clean and Jerk 60/42,5kg
    20 T2B

    Timecap: 12mins

  • Strength Strength

    Back squat (18mins)
    10-8-6

    • add weight each set
    • rest more than 2-3 mins btw sets
    • each set AHAP

  • 21.6.2019 Workout

    "Mid Night Summer Wod"

    AMRAP 27, with partner

    Run 1200m (both)
    21 Pullups (split as desired)
    6 deadlift 180/120kg (both on bar)
    20 Wallball (syncronized)
    19 WallClimb (split as desired)

  • CFPORVOO WOD 19.6.2019 Workout

    10 min AMRAP
    5 thrusters 60kg/40kg
    10 T2Bs
    5+5 pistol squats

  • 2.Conditioning Workout

    "Wall Street"
    3 Rounds:
    800m Run
    40 Kettlebell Swings (53/35)
    40 Wallballs (20/14)

    *Females to a 9' Target

  • 1.Pausing Front Squat Strength

    5 Sets of 2
    3s pause in the bottom of each rep.

  • Deload week partner wod Workout

    Deload week partner wod

    Deload viikko eli tahti max. 60-70% effortilla koko treenin läpi. Parin kanssa vaihdellen. KB snatcheihin oman fiiliksen mukaan paino. TREENIN JÄLKEEN EI SAA OLLA RIP- OLO.

    Buy in: Row 1800/ 1600m
    Vaihdot 300/200m välein

    Then 10 rounds (5 each)
    10 Burpee (5 each)
    20 KB snatches (10 each)
    40 Air squats (20 each)

    Buy out: 1800/ 1600m row
    Vaihdot 300/200m välein

    TC: 40 min

  • 500-30-10 Workout

    2 x for times of:

    Run 500 Meters ( XEROXILLE ja takas )
    30 Wall Ball (6+ / 9+ kg)
    10 Toes to Bar
    Rest 4 minutes