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

  • AMRAP 10 min Workout

    AMRAP 10 min

    10 WB
    10 walking lunges

  • 5/14/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    20 jax
    10 squats
    5 walkouts

    Metcon/*Rx(19)
    40 wallballs 16/12-*20/14
    30 ttp/hkr/k2e/*ttb
    20 burpees
    30 ring rows/jumping/*pull ups
    40 wallballs 16/12-*20/14

    @24:00 min mark

    oh squat 3x2(10)

    Finisher
    50 leg raise
    30 side plank pt
    1 min s/a para stretch
    1 min quad stretch per

  • Painonnosto: Push Press, 4x8 Strength

    Four sets of eight reps

  • Rest Day! Workout

    WHAT TO DO?
    -Do a WOD you missed
    -Active recovery
    -Mobility
    -Work on weaknesses (accessory workout)
    -Socialize and HAVE fun!

    At 18:00 mobility

  • 8min AMRAP + Bonus Workout

    8min AMRAP of:
    3 Hang Snatches (Full) 42,5/30kg
    3 Toes-to-bar
    6
    6
    9....

    rest 2min

    Run 800m

  • 5/8/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    8 good mornings
    6 plyo
    4 cleans
    2 pull ups

    bench(15)
    5x3

    Metcon/*Rx(26)
    3 cleans 105/75-*165/85
    100m run
    3 pull ups
    6 cleans
    200m run
    6 pull ups
    9 cleans
    400m run
    9 pull ups
    12 cleans
    800m run
    12 c2b/*bmu
    9 cleans
    400m run
    9 pull ups
    6 cleans
    200m run
    6 pull ups
    3 cleans
    100m run
    3 pull ups

    @31:00 min
    hang clean(8)
    otm-start around 65% and climb.

    Finisher
    100 flutter kicks
    10 sec 6 inch hold every 10 kicks
    30 cuff iso
    2 min sh distraction

  • 5/7/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    4 push ups
    6 sit ups
    8 lunge/pistols

    Metcon/*Rx(18)
    7rds
    10 step ups/*box jumps 24/20
    10 *hspu-mod as needed
    10 abmat sit ups/*ghdsu
    then
    30 cal row/*airdyne

    @23:00 min clock
    3x2 ft squat(8) @75%
    3x2 bk squat(8) @75%

    Finisher
    100 bicycles
    30 t raise
    2 min quad stretch

  • Thrusters & Rope Climbs Workout

    Start a running clock and complete as long as possible:
    0:00-2:00
    2 Thrusters 43/34kg
    1 Rope climb
    2:00-4:00
    4 Thrusters
    2 RC
    4:00-6:00
    6 Thrusters
    3 RC
    etc...

    Scaling: If the rope climb is challenging, do 1-2 rope climbs on every round. If the rope is no go, then 1rope = 3 Pull-ups.

  • Bodyweight strength Workout

    4 rounds
    10 strict chinups
    10 strict dips
    1min rest

    -Toistot voi tehdä osissa, esim. 4+3+3, mutta tauko lyhyt max 15s. sarjojen välissä
    -Leuat skaalataan barbell row, dipit deficit pushup/normipunnerrus

  • CFPORVOO WOD 5.5.2018 Workout

    10 min AMRAP
    6+6 kb snatcehs
    4 MUs
    8 boxjumps 75cm/60cm