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

  • Ke 29.6.2022 penkki Strength

    Penkki 5x5x75%

    Ojentajat käsipainoilla maaten 5x8-15
    Pystysoutu käsipainoilla 5x20-30
    -tee nämä liikkeet ”supersarjana” samoilla käsipainoilla

    Pystypunnerrus 5x15
    Band-pull-aparts 5x25
    -tee nämä liikkeet ”supersarjana”

  • WOD Workout

    AMRAP 15 min for Quality
    10 each Renegade Rows (22,5/15kg)
    20 Meter gun walk @20/10kg
    40 Double Unders
    20 Meter gun walk
    10 Dumbell push up
    Rest 60s

    – Goal: Sustainable pace, your choice of sled weight.

    Extra:
    Tate Press
    3 x 12-15. Rest 60s

  • CFPORVOO WOD 13.7.2022 Workout

    1) 10 min AMRAP
    8+8 dumbbell snatch 22,5kg/15kg
    6 hang cleans 60kg/40kg
    6 STOH 60kg/40kg
    6 box over jumps 60cm/50cm

  • "COFFLAND" Workout

    For time:
    6mins Pull-up Bar Hang

    Every time you drop from the bar complete:
    800m Run
    30 Push-ups

    U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

    Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

    Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

  • Gymnastic: Kipping pull up Workout

    EMOM 6
    2-10 Kipping pull up/ c2b
    - ub set/ 2 sets
    - try to Keep same reps every minute

  • 060722 Keskiviikko Workout

    Partner workout

    For time
    100 cal row
    80 sumo deadlift high pull 40/25
    60 bar over burpee
    20 ring muscle-up
    60 bar over burpee
    80 sumo deadlift high pull 40/25
    100 cal row

    Share repetitions with partner

  • Deadlift Strength

    4x5 Deadlift
    Set 1: @65%
    Set 2: @70%
    Set 3: @75%
    Set 4: @80%
    - Rest 2-3min btw sets

  • CFPORVOO WOD 4.7.2022 Workout

    3 rounds
    12 C2B
    8 back squats 100kg/ 75kg

  • Push Press Strength

    4x4 Push Presses
    Set 1: @70%
    Set 2: @75%
    Set 3: @80%
    Set 4: @85%
    - Rest 2-3min btw sets.

  • Bench Press Strength

    5 sets of Bench Press
    Set 1: 5 @75%
    Set 2: 5 @80%
    Set 3: 3 @85%
    Set 4: 2 @90%
    Set 5: 1 @95%
    Rest 2-3min btw sets.