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

  • 040723 Tiistai Workout

    A) 4x3 pause strict chest to bar chin-up (2s pause)

    B) For time
    15 - 12 - 9
    DB hang c&j 2x22,5/15
    Chest to bar pull-up / jumping CTB

    Rest until 8:00, then for time
    30 db hang c&j 2x22,5/15
    30 chest to bar pull-up / jumping CTB

  • PHOEBE Workout

  • Accessory work Workout

    30s on - 15s off, 3 rounds
    a) Bulgarian split squat, L
    b) Bulgarian split squat, R
    c) standing calf raise, L
    d) standing calf raise, R

  • Partner Workout Workout

    3 sets with partner, for reps:
    AMRAP 5:
    400m Skillmill Run
    40 Front Squats @60/40kg
    Max Cleans @60/40kg
    - Rest 2min btw sets

  • 12 x Alkavalla 4 min Workout

    12 x Alkavalla 4 min

    1. 400m juoksu
    2. 8/8 yhden käden maastaveto O/V, 8/8 yhden käden heilautus O/V 16 Kahvakuula heilautus.
    3. 100-200m Farmari kävely kahvakuulalla

    Suorita kaikki liikkeet samalla kahvakuulalla

  • CFPORVOO WOD 30.6.2023 Workout

    Partner WOD,
    10 rounds
    partner one
    5 pull ups
    10 push ups
    15 air squats
    partner two
    25 cal row
    then switch

  • 290623 Torstai Workout

    2 rounds

    In 4 min
    500/450m row
    AMRAP: 3-6-9-12...
    Toes to bar
    Wall ball 20/14

    2min rest

    In 4 min
    8 box jump over 60/50
    16 DB snatch 22,5/15

    2min rest

  • front squat Strength

    front squat

    5-3-1-8

    (1-3reps in tank)

  • Conditioning 29-06-2023 Workout

    3 SETS
    1:30 Row/Bike/Ski/Run
    8/8 DBL DB Single Leg RDL
    25 Banded Lat Push-Downs
    1:30 Row/Bike/Ski/Run
    12/12 Single Arm Supported DB Row
    25 Banded Hammer Curls
    -1:00 Walking Rest b/t Sets-

    RPE 5

  • WOD Workout

    RX
    "DEVIL ON MY SHOULDERS"*
    FOR TIME
    50 Burpees
    15 Ring Muscle-Ups
    50 Burpees
    Timecap: 15 mins

    SCALED
    FOR TIME
    40 Burpees
    15 Reps of 1 Pull-Up + 1 Push-Up
    40 Burpees

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - :45 Alt. Deadbugs w/:02 Pause
    MIN 2 - :45 Alt. Banded Crossbody Pull Aparts*
    MIN 3 - :45 Child's Pose
    *Arms begin out in front w/palms up. Pull up and diagonally, bringing one hand up and the other down. Hold for a :02, return to center and then switch. Make sure the shoulders are not shrugging up.