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

  • Power&Speed - Front Squat 6x4 Strength

    Front Squat 6x4@80-85%

    Ohje: lepää 2-3min sarjojen välissä.

  • CFPORVOO WOD 28.4.2017 Workout

    5 rounds
    10 push presses 50kg/35kg
    200m row

  • 4/27/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    warm up(5)

    Metcon/Metcon-comp(20)
    2rds
    10 kbs 53/35-*70/53
    200m run
    10 bfsu
    then
    2rds
    10 sdhp 53/35-*70/53
    200m run
    10 bfsu/*ghdsu
    Repeat 2x

    snatch 3x2(6)
    clean 3x2(6)

    Finisher
    2 min hamstring stretch
    50 t raise
    100 flutters

  • Workout Workout

    20 Minute AMRAP:

    • 8 Burpee DB Ground to Overhead @ 20-50/10-35 lbs.
    • 10 (total) Lateral Deadlift Jump w/ Toe Touch
    • 12 KBS to Eye Level @ 35-53/16-35 lbs.

  • VOIMA/TEKNIIKKA Strength

    Clean and Jerk*
    Doubles at 60, 70, 75 and 80%, then to a heavy single for the day.
    *All sets are drop from the top. Heavy doesn't mean max!

  • GRACE Workout

    For time:

    Grace

    30 Clean & Jerks (135/95 lbs) = RX ( 62kg / 43kg )

    Skaalattuna: GTOH - painot 50% omasta päivän maksimista.

  • Workout Workout

    1) 7 Minute AMRAP for Skill:
    • Inchworm to 3 second Hollow Hold x 3
    • Arch Rock x 10
    • Bar Kipping x 10
    * For the Inchworm to Hollow Hold, you will walk your hands out as far in front of you as you can while maintaining a tight core and hollow body position. When you reach your end range, hold it for 3 seconds and then repeat two more times.

    . . . REST 2 MINUTES. . .

    2) Every 90 seconds x 12 minutes:
    • First 90 seconds - Supinated (Underhand) Grip Strict Pull-Ups w/(3-0-X-0) tempo x 3-6 reps
    • Second 90 seconds - Strict Dip or Strict Ring Dip x 3-6 reps
    * Use a box underneath you for assistance if you are not able to do strict pull-ups or strict dips yet. Perform a number of Pull-Ups that allows you to maintain the 3 seconds down tempo each repetition.

    . . . REST 2 MINUTES. . .

    3) 20 Minute Partner AMRAP:
    • 30 Cal. Row/Bike/Ski
    • 20 meters/direction Lateral Inchworm
    • 30 Wall Balls
    * For the Lateral Inchworm, you will walk your hands out as far as you can maintain a tight core and hollow body position and then walk sideways maintaining that position as you walk.
    * All reps are split evenly and can be broken up as needed. Only one partner works at a time.

  • Open Gym / Rest and Recovery (CrossFit Basement Kurvi) Workout

    -Do a WOD you missed
    -Active recovery
    -Basic conditioning
    -Mobility
    -Work on weaknesses
    -HAVE fun!

  • Close grip bench press Strength

    3 x 8

  • Bench press Workout

    3 sets of max reps @60%

    Rest 3 min btw sets