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

    Every 3:00 x 5 sets
    10 Chest to Bar Pull-ups
    10/side Renegade Rows @22,5/15kg
    45 Double Unders

    Goal: Hard but sustainable efforts each round, unbroken reps.
    Rx+: 5/3 Bar Muscle-ups to start each round
    Scale Pull-ups: Bar Mu, CTB, Chin-Over, 10 Ring Row + 10 Kips Only

    Extra:
    Rollback Triceps: 3 x 12-15 reps. Rest 60s.

  • CFPPORVOO WOD 5.10.2022 Workout

    8 min ARMRAP
    10 T2B
    10 pull ups
    10+10 kb jerks 24kg/16kg

  • Clean and jerk Strength

    Clean and jerk 3x(1+1)x60%, 6x(1+1)x75%

  • WOD Workout

    AMRAP 15:00
    10/7 Cal Bike/Row/Ski
    10 Burpees
    10 each Alternating Gorilla Rows @24/16kg
    30 Double Unders

    Goal: 5+rounds

    Extra:
    Band Triceps Complex: 60s each. No Rest

  • For quality Workout

    For quality ~30min:

    1) 3-10 strict pull up
    2) 8+8 DB/KB row
    3) 1-5 tyre flip
    4) 20+20 s.a farmer carry
    5) 10-20cal machine

  • Ke 17.8.2022 penkki Strength

    Kapea penkki Max1

    Pystypunnerrus 5x10 (noin 40%)

    Russian twist 3x20 (10/puoli)

    Ojentajat maaten otsalta 5x8-15

    SitUps kiertäen 3x20 (10/puoli)

  • Skills Power Snatch Workout

    Power Snatch

  • Accessories Workout

    3-4 rounds for quality:
    10 DB Hammer Curls
    10 Barbell Skull Crushers
    45s Supinated Dead Hang
    - Rest as needed btw rounds

  • WOD Workout

    EMOM x 16:00

    Min 1: 30s Devil's Press
    Min 2: 10x10 m shuttle run
    Min 3: 30s Hand Release Push-ups
    Min 4: 10 Toes to Bar
    - Goal: Challenging but repeatable efforts each round, unbroken on all movements.
    - Rx+: 1-5 Bar Muscle-ups + 10 T2B

  • Strength Workout

    4 sets
    Wide Grip Pull-Up x max reps
    Rest 1:00
    Barbell Curls x 10 reps
    Rest 1:00
    DB Front Raise x 10 reps
    Rest 1:00

    Pull-Ups: Self or partner assisted as needed. Scale to get at least 5 reps per round.