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

  • 20.6.2018 CF Workout

    raakarive + rive

    8x1+1@60-70% (raaka lähtöjä, rive hyvällä rytmillä)

    VAPU + suoraan alastiputuksesta työntö

    2+1 RM

    Korkeat boksi hypyt

    7x3

  • 6/19/18 Workout

    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    3 pull ups
    6 good mornings
    9 plyo

    Metcon/*Rx(20)
    4rds
    12 db snatch 35/20-*50/35
    12 rr/pull-ups/c2b/*6 bmu
    12 hspu(mod as needed)
    then
    800m run

    @25:00 min mark
    10 mins to work up to a hvy snatch

    Finisher
    100 bicycles
    15 side plank pt per
    2 min low back smash
    1 min hamstring stretch per

  • Gymnastycs Workout

    5 RFQ
    4 Strict Pull-up/negative pull-up
    6 Strict leg raises/knee raises
    8 Single leg squat

  • Intervals A-B-A-B Workout

    A:
    5 min AMRAP:
    12 DB Snatches 22,5/15kg, alt
    12 cal Row/AB

    • rest 5 min

    B:
    5 min AMRAP:
    9 Box Jump, Step Down
    12 Wall Balls
    15 Double Unders

    • rest 5 min

    Repeat for a total or two rounds

  • Skill Workout

    Turkish Get Up
    12 mins

  • Hill Sprints Workout

    Hill Sprints

    4-6 sets, every 3rd minute sprint around 20sec uphill or stairs.

    RPE 5

  • CFPORVOO WOD 15.6.2018 Workout

    5x40s row all out/ 1 min rest between rounds
    immediately after last row run 2 x trail run

  • 4 R FT Workout

    4 Rounds for time

    40 russian KB-swings
    20 KB SDLHP
    40 air squats

  • Morning Intervals Workout

    2 Rounds
    New Interval every 4th minute

    Row 20/15 Cal.
    +
    A) Run around the box
    B) Assault Bike 15/10 Cal.
    C) SkiErg 15/10 Cal.
    D) Sled Push 30m

  • 8.6.2018 CF Workout

    Takakyykky, stoppi kulmassa ja pohjasta vauhti

    6x2@70-80%

    Hyvää huomenta liike

    6x3@80-100% tempauksesta

    Kuminauha hypyt

    6x2