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

  • CFPORVOO WOD 17.7.2017 Workout

    3 rounds
    400m run
    21 kb swings 24kg/16kg
    12 pull ups
    10 box jumps 60cm/50cm

  • 150717 Workout

    Conditioning
    For time:
    1 Round:
    800m Row
    30 KB Swings (32/24kg)
    30 Pull-ups
    2 Rounds:
    30 Cal Bike
    30 Box Jumps (24/20")
    30 Wallballs (20/14#)
    1 Round:
    800m Row
    30 KB Swings (32/24kg)
    30 Pull-ups

  • CFPORVOO WOD 5.7.2017 Workout

    20 ring dips

    50 DUs

    20 HSPUs

    50 DUs

    20 push ups

  • NBT Back Squats Strength

    5@ 70%
    3@ 80%
    1@ 90%
    6@ 75%
    6@ 80%

  • Wallball and GHD Sit-Up Workout

    4 rounds:

    24 Wallball
    16 GHD Sit-Up

    Ohje: tee harjoitus mahdollisimman nopeasti. Skaalaa tarvittaessa GHD istumaannousut V-Uppeihin tai pienennä määrää.

  • CFPORVOO WOD 3.7.2017 Workout

    8min AMRAP
    3 bar MUs
    10+10 single hand swings 24kg/16kg
    10 goblet squats 24kg/16kg

  • Aamu WOD Workout

    3 rounds for time

    25 Wall ball shots 9/6kg
    25 Burpees
    25 T2B
    25 Push ups

  • ATH.CON.FUEL 4 Workout

    One partner will be on machines for 10sec all-out intervals and up to 30s rests (repeating) while partner 2 is completing one exercise at a time before tagging partner one out. Continually swap in and out after every exercise in circuit and shuffle between all machines.

    [1lap = there AND back, max length of gym possible without trampling, safe zones inside cages.]

    Circuit: (Set up several black and purple power bands and tubing bands. Start teams at different exercises to avoid log jams)

    A) 5 laps (10 lengths) : Full speed lateral shuffle

    B) 3 laps: Weighted Mini band side shuffle. Half squat, band on knees, holding 15 or 30lb DB. Must take small controlled steps.

    C) 2 laps: Low Pig Skate. Low Squat Walk on HEELS not TOES.

    D) 1 lap : High knee forward tuck jumps bounding.

    E) 120/knee Mini Band Bicycle Crunch. Elbows must touch

    F) 50 each Banded Hammer Bicep Curl + Tricep Extension (black or purple bands, mounted high, narrow grip both hands)

    G) 100 Tubing Back Fly's

    20-25min

  • Fight Gone Bad Workout

    3 rounds for time:
    1min: WB
    1min: SDHP
    1min: Box jump
    1min: Push press
    1min: Row (cal)

    (Rx: 35/25kg)

  • Pause Front Squats Strength

    Pause Front Squats (3sec)
    1x5 @75% of 1RM
    1x3 @80%
    1x2 @85%
    2x1 @90%

    Add 2,5-5kg from last week