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

  • 3/21/18 Workout

    Start up
    stretch for 4 mins

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

    3rds(8)
    3 pull ups
    6 jing jang
    9 plyo

    Metcon/*Rx(15)
    3rds
    16 ttp/hkr/k2e/*ttp
    16 push press 75/55-*95/65
    16 cal row/airdyne
    then
    8 pull ups/c2b/bmu/*ring mu(choose per your skill set)

    gym goat/cc movements(10)

    Finisher
    100 flutters-2ct
    30 w-raise
    :60 sec s/a para stretch
    2 min samson

  • CFPORVOO WOD 22.3.2018 Workout

    3 rounds

    5 bar MUs

    5 box over burpees

    5 stand ups

    20+20 side ups

  • AMRAP 10 min Workout

    AMRAP 10 min
    10 pushups
    10 box jump
    10 pullups

  • 3x3 Squat Clean Strength

    3x3 Squat clean @80%

    Rest 2-3min btw sets

  • As Much Repee as.... Workout

    In teams of 4

    AMRAP 28

    20 Box Overs 50/60
    20 Wall Ball
    20 Anchored Sit-Ups ( käsipainot maahan nilkkatueksi )
    Rest Station

    1 henkilö tiimistä tekee koko liikkeen, samalla 3 muuta tekee omaa liikettään ( 4. liike on leporasti ) Seuraava kierros alkaa kun kaikki liikkeet tehty. Semmonen tanhupallo wall balliin jolla menee nuo 20 pötköön.

  • “Biceps Pump” Workout

    “Biceps Pump”

    21-15-9

    Row kcal
    Double KBS 16/12kg
    Pull-Up

    This is for time. KBS to eyelevel. Try to hit the reps unbroken. Scale if needed. Target <8min

  • Amrap 12 Workout

    Parin kanssa for quality I go, you go -style
    10m walking lunges
    20m front rack carry
    40m overhead carry

    Hlö 1 tekee 10m lunget, hlö 2 tekee lunget, hlö 1 tekee 20m front rack jne..
    Kannot kahvakuulilla tai käsipainoilla, sama paino joka liikkeessä

  • WOD 8.3 Workout

    WOD (S):
    “Team ANGIE ++”
    100 pull ups
    100 push ups
    100 sit ups
    100 burpees
    100 airsquats

  • WOD Workout

    4 rounds for time of :

    50 DU
    30 '' HS Hold
    10 C2B

    Timecap : 14 mins

  • 3/9/18 Workout

    Start up
    stretch for 4 mins
    calves, achilles,

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

    3rds(25)
    down and back
    toe walks
    heel walks
    walking hip opener
    10 band pull aparts
    10 pvc muscle snatch

    Metcon/*Rx(14)
    2 rounds for time of:
    100 double-unders
    20 overhead squats
    100 double-unders
    12 ring muscle-ups
    100 double-unders
    20 dumbbell snatches
    100 double-unders
    12 bar muscle-ups

    Keep in mind the standards:

    -Full range of motion on squats, hips completely open at the top, and squat below parallel.

    -Full lockout on muscle ups, and your feet can not rise above the rings.

    -db snatch must be below chin before alternating, and both heads of dumbbell must touch the floor for rep to count.

    -keep calm and wod on.

    Men perform 115-lb. OHS, 50-lb. DB snatches
    Women perform 80-lb. OHS, 35-lb. DB snatches

    Variations:
    Rx’d: (Ages 16-54)
    Men perform 115-lb. OHS, 50-lb. DB snatches
    Women perform 80-lb. OHS, 35-lb. DB snatches

    Scaled: (Ages 16-54)
    Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches
    Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches

    Finisher
    stretch and roll
    adult beverages