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

  • 151022 Lauantai Workout

    A) Rope climb skills

    B) Partner workout

    10min AMRAP
    4 rope climb (you go / I go)
    20 syncro air squat

    2min rest

    10min AMRAP (share reps)
    4 wall walk (you go / I go)
    16 sycro sit-up

  • Lepopäivä Workout

    Rest day - what did you do?

  • Strength Workout

    Superset x 4 sets!

    Single Arm Dumbbell Z Press x 6-8 each
    Rest 60s
    Mixed Grip Pull-ups x 8-12.
    - Switch grip halfway through the set
    - Partner Assisted as needed
    - Add some reps on last week if possible
    Rest 90s

  • Extra Credit 13-10-2022 Workout

    Rollback Triceps
    3 x 12-15. Rest 60s
    +
    - Scorpion Stretch - 60s each
    - Prayer Stretch - 60s
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • 121022 Keskiviikko A Workout

    3 rounds
    Max set strict chin-up / 8-10 scaled
    10-15 v-up

    Rest 1:1

  • Saturday Madness Workout

    AMRAP 30:00 Partner Workout ( You Go , I GO)
    20 Box Jump Step Downs
    40 Push-ups
    60 total Walking OH Plate Lunge @20/15kg
    800m Row or Ski

    Rx+: 10 Ring Muscle-ups to start each round
    Goal: 4+rounds

    Extra:
    Pinch Grip Farmer Carry: 3 x 30 Meters. Rest 60s

  • Accessories Workout

    5 rounds for quality:
    20m Double DB Walking Lunges 20/15kg
    15 T2B
    20 Back Extensions
    - Rest 1min btw

  • "Do You Feel It" Workout

    40-30-20-10 reps, for time of:
    Cal Row
    WB 9/6kg

  • Lepopäivä Workout

    Rest day - what did you do?

  • CFPORVOO WOD 30.9.2022 Workout

    Row progression
    3 x 1000m with 2min rest