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

  • 3 kierrosta bodausta Workout

    3 kierrosta
    8-10 hauiskääntö vinopenkillä
    30s lepo
    8+8 farmarin punnerrus
    30s lepo

  • 13.12.2021 Workout

    STRENGTH PROGRESS 1/13 - MEDIUM WEEK

    WARM UP 2 rounds

    Tempaus

    Työntö

    Kyykkyjä ja vetoja

  • 3RM Hang Clean Strength

    7min to establish a 3RM Hang Clean

  • Martin Workout

    For time, with a partner

    • 2,000-m row
    • 100 bodyweight deadlifts
    • 50 thrusters (43/30 kg)
    • 1,000-m row
    • 100 hand-release push-ups
    • 50 pull-ups
    • 500-m row
    • 100 sit-ups
    • 100 wall-ball shots (20/14 lb.)

  • Extra Credit 12-04-2022 Workout

    Band Paloff Press: 3 x 8 each. Rest 60s.
    +
    - Scorpion Stretch - 60s each
    - Lat Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • OPTIONAL Workout

    3-4rounds:

    8 snowangel
    8+8 deadbug
    8+8 Db bicep curl

  • CFPORVOO WOD 29.3.2022 Workout

    4 rounds
    6 burpee pull ups
    6 buree box overs 60cm / 50cm
    6 burpee pull overs / burpee T2B
    6 burpees

  • Front Squat Strength

    6 sets of Front Squat
    Sets 1-3: 3 @70%
    Sets 4-6: 2 @80%
    Sets 7-8: 1 @90%
    Complete sets every 1:15 for 10min

  • Skillz saturday Workout

    Easy workout:
    For skill practice and for quality

    45min of

    3min ergo
    2min kipping handstandpush-up

    3min ergo
    2min bar muscle up

    3min ergo
    2min Double under / Trible under

    Ergo: go easy
    Skill sections: have fun with partner.

  • Strength Workout

    A) Wide Stance Box Squat
    6 x 3 3s down @65% every 60s.
    - Stay strict on the tempo, count for your partner and keep them honest.

    B) Wall Supported Single Leg RDL
    4 x 6 each. Rest 90s