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

  • Morning Intervals Workout

    Amrap 13 (New round every 2-3min-ish)

    20m Sled Push 60/40kg
    +
    A) 20/15 Cal. Row
    B) 15/10 Cal. Echo Bike
    C) 15/10 Cal. SkiErg
    D) 20/15 Cal. BikeErg

    -- REST 3 MIN --

    Amrap 15 (New round every 2-3min-ish)

    20m Sled Push 60/40kg
    +
    A) 12/8 Cal. Row
    B) 10/7 Cal. Echo Bike
    C) 10/7 Cal. SkiErg
    D) 12/8 Cal. BikeErg

    Athlete does the Sled push + Cals on machine, then back to the line to wait his/hers turn

  • CFPORVOO WOD 29.6.2021 Workout

    10 MIN AMRAP
    6 SUMO DEADLIFTS 120KG/ 90KG
    10+10 ONE HAND KB THRUSTERS 24KG/16KG
    3+3 TGU 24KG/16KG

  • 2.7.2021 Workout

    EMOM 10

    Even : 10 GHDSU
    Odd : 8 C2B

  • 2.7.2021 Workout

    For time :
    50 Bar Over Burpees
    5 Clean 100/70kg (Teen 85/55)
    3 RMU
    35 Bar Over Burpees
    3 Clean 110/77,5kg (Teen 90/60kg)
    3 RMU
    20 Bar Over Burpees
    1 Clean 120/85kg ( Teen 95/65)
    3 RMU
    TC 15 min.

  • 1/2 Angie Workout

    50 Pull-ups
    50 Push-ups
    50 Sit-ups
    50 Squats

  • Juhannustaikaa Workout

    Warmup: Ristinolla wallball

    For time: (yksin tai pareittain)

    3000m row
    300 jump over rower
    300 GTOH wallball

  • Lepopäivä Workout

    Rest day - what did you do?

  • Strength Workout

    SuperSet

    DB Floor Press - neutral grip
    5 x 8. Rest 45s.
    - 5 working sets same weight.

    Wide Grip Pull-up
    5 x 5. Rest 45s.
    - Rx+: 30X2 tempo
    - Options: Rx+, RX, Chin-Up, Partner Assisted for some/all reps.

  • 240621 Torstai Workout

    Every 6min for 4 rounds
    90 double under
    25 sit-up
    20 box jump 60/50
    15 handstand push-up / DB push press

  • Viva la Rivelution! Workout

    For time:

    In teams of 3:

    3 rounds "IGYG"
    30 DU
    10 pull-ups

    400m med ball carry 9/6
    "synchro"

    63-42-21 "split however"
    Clean (anyhow)
    HSPU

    400m med ball carry 9/6
    "synchro"

    3 rounds "IGYG"
    30 DU
    10 T2B

    Weights:
    M: 60-75-90
    F: 40-50-60

    The whole team must have completed med ball carry before moving to next section. No time cap.