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

  • WOD Workout

    3 rounds for time;
    250 Meter Row/ski/500m bike
    15-12-9 Toes To Bar
    200m run
    10-20-30 Total Renegade Rows @2x22,5/15kg

    Rx+: 9-6-3 Bar Muscle-ups instead of T2B
    Timecap: 12:00

    Extra:
    Push-up: 3 x Submax sets. Rest 60s

  • Strength Workout

    Superset x 5 rounds!

    Floor Press x 5reps; 3s down
    Rest 1:00
    Strict Chin-Up x 4-6 reps
    Rest 1:00

    Press: Build to heavy 5 over 5 sets. Grip your choice.
    Chin-up: Weighted, CTB, regular, partner assisted, negative x :15/round, ring row

  • Torstai 19.5. Workout

    Rästi

  • 170522 Tiistai Workout

    Partner workout

    4 rounds
    50 double under / 75 single under
    14 syncro DB hang power clean 2x17,5/12,5
    10 syncro burpee box jump over

    work = rest (1:1)

  • Gymnastic Workout

    Bar muscle up
    - kip swing/ hips to Bar
    - banded bmu
    - low bar jumping bmu

    AMRAP 10 for quality
    1-2 bmu
    1 + 1 heavy TGU
    10 + 10 weighted side plank rotations

  • Strength Workout

    A)
    DB Squat Jump + Box Jump
    4 x 3. Rest approx 1:00
    - 1 Squat Jump + 1 Box Jump = 1.

    B)
    Hang Power Clean
    5 x 2 every 60s.
    - medium load, good form, no fails

  • CFPORVOO WOD 11.5.2022 Workout

    21-15-9
    db snatch 22,5kg/15kg
    Deadlift 100kg/75kg
    T2B

  • CF Seppä - Team WOD 14.5 Workout

    Teams of 2

    Split anyhow. Run together.

    1400m run
    60 Db snatch
    40 Power cleans 50/35
    1050m run
    60 T2b
    40 Front squats 50/35
    700m run
    60 Pull ups
    40 Squat cleans 50/35
    350m run
    60 Wallballs
    40 Thrusters 50/35

    Cap 36min.

  • Track/ bike Workout

    Then 2 rounds of
    - 10 leg swings R (front to back)
    - 10 leg swings L (front to back)
    - 10 leg swings R (side to side)
    - 10 leg swings L (side to side)
    Then 2 rounds of
    - Side high knee karaoke drill 10m e/s
    - 10m Over the hurdle
    - 10m Knee to chest
    - 10m Figure four
    - 10m Samson stretch

    Track/ bike

    10 x 100m 1:1 rest

    or

    swimming practice 20 min

    • try to hit same time every time
    • rest equal time to your work time
    • mark all 10 efforts times up

  • Morning Intervals Workout

    12x
    New start every 3rd minute

    A) 15-18/12-15 Cal Echo Bike + 15 Box Jump Overs
    B) 15-18/12-15 Cal SkiErg + 15 KB Swings
    C) 15-18/12-15 Cal BikeErg + 15 Wall Balls
    D) 15-18/12-15 Cal Row + 10 Burpee over rower