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

  • Morning Intervals Workout

    Teams of 7

    30min of
    Row (switch machines every 20/15 Cal)
    SkiErg
    Echo Bike
    Rest
    BikeErg
    SkiErg or Row
    Rest

  • EMOM x 12 MINUTES Workout

    STRENGTH

    EMOM x 12 MINUTES
    MIN 1 - 3-5 Strict Wide Grip Pull-Ups/ Banded Wide Grip Pull-ups
    MIN 2 - 8/8 Slow SA Dante Rows
    MIN 3 - :50 Run, Bike or Row (Easy
    Pace)

    (No Measure)

  • Laite kuula ja sinä! Workout

    2 km soutu/hiihto 4 km pyörä 100/120 kaloria echo pyörä
    50 kahvakuulaheilautus
    50 ilma kyykky
    50 haarahyppy kiekolle
    100 istumaannoiusu
    50 haarahyppy kiekolle
    50 kahvakuulaheilautus
    50 ilmakyykky
    2 km soutu/hiihto 4 km pyörä 100/120 kaloria echo pyörä

  • Sunday lifting Workout

    Power clean + hang clean
    3x 2+2 @60-65%
    3x 1+2 @70-75%

    Push jerk + split jerk
    2x 2+2 @moderate
    3x 1+2 @ add 2-5kg

    Hyvää huomenta + kulmasoutu
    3x 5 @20-30kg
    3x 5 @20-30kg

  • Clean and Jerk Strength

    5 x 1+1 @70%
    *New Set every min
    *Perfect Reps

  • Clean & Jerk Strength

    8 sets of Clean & Jerk

    Set 1: 77%
    Set 2: 80%
    Sets 3-8: 85+%

    • Build up to a successful max for the day. Hit at least 5 good singles before starting this piece. With the first jerk in the sets 1 & 2, pause in the catch position for 2-3 secs.
    • Rest as needed btw sets

  • Bodybuilding Workout

    3-4 rounds, 10-15 reps for quality:
    - DB Lateral Raises
    - Half Kneeling Single Arm Landmine Presses
    - Barbell Upright Rows
    - Banded Face Pulls

    Rest as needed btw movements.

  • CFPORVOO WOD 3.3.2023 Workout

    45 min PK
    1000m machine
    10 OHS with light dumbbell, alternating
    100 rope jumps
    30 s plank
    20 air squats
    30s Hang
    20 light kb swings
    10 dumbbell curls
    10 barbell rows
    10 box step ups
    30s ABH

  • Profeetat (045) Workout

    For time:
    300 wallball @20/14 lbs

    Aina kun vaihdatte heittäjää, se joka on aloittamassa heitot tekee ensin:
    1 wallwalk
    2 burpee

    Timecap: 25min

  • Morning Intervals Workout

    Teams of three
    3x 11min ON/90sec OFF

    A) Echo Bike —>
    3x8m Obstacle Shuttle Run + 12/9 Cal Row + 3x8m Obstacle Shuttle Run —>
    Rest

    B) BikeErg—>
    3x8m Obstacle Shuttle Run + 12/9 Cal Row + 3x8m Obstacle Shuttle Run —>
    Rest

    C) SkiErg —>
    3x8m Obstacle Shuttle Run + 12/9 Cal Row + 3x8m Obstacle Shuttle Run —>
    Rest