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

  • 20+20 min Workout

    A osio
    20 min

    Soutu tai pyörä
    soudussa tavoite 4-5 km pyörä 8-10km

    tauko 5 min

    B osio
    20 min

    20 Kahvakuula heilautus
    30 Istumaannousu
    40 Tuplanaru hyppy

  • 4x12 Back squat Strength

    • @60% of 1RM BS
    • rest 2min

  • CFPORVOO WOD 5.3.2020 Workout

    7 min EMOM
    8 burpee
    5 pull ups
    7 min EMOM
    6 push press 60kg/40kg
    6 front squats 60kg/40kg

  • Thursday 5th March 2020 Workout

    Collin:

    400m med ball carry
    12 push press 50/35kg
    15 box jump 24/20""
    12 SDLHP 42.5/30kg

    Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

  • WOD Workout

    For time:
    100 Double KB Front Walking Lunges @24/16kg

    Timecap: 10 mins
    Proper rack position all reps !!

  • 5.3 Thursday Workout

    8 rounds

    3 Stright presses
    3 Pull ups/ Weighted pull ups/ Rubber band pull ups

    90sec rest between rounds

    5 rounds

    15/12 cal Bike/Row
    8 Floor presses

    2min rest between rounds

    Core

  • Takomo Build It #75 Workout

    8-9-10-9-8

    Single arm DB/KB row/ side
    Single leg Romanian DL w barbell
    Lying DB/KB triceps
    Barbell bicep curls

    After each round 15 reps band pull through

    Midline 4 sets
    weighted plank hold 30sec

  • Push Press Wave Strength

    Push Press Wave

    3x 6-5-4

    .

    1: 4-6 reps in tank

    2: 2-4 reps in tank

    3: 1-3 reps in tank

    90s rest between the sets, 2min rest between the rounds

  • 2. Row Conditioning Workout

    2 Rounds: 25/18 calorie row
    Rest 1:00 between rounds

    2 Rounds: 15/12 calorie row
    Rest 1:00 between rounds

  • 1. Conditioning Workout

    Strict Handstand Pushups (On the 0:00)
    For time:
    50 strict handstand pushups
    *5min time cap

    Strict Pull-ups (On the 7:00)
    1 Set:
    Max unbroken strict pull-ups

    Conditioning (On the 10:00)
    "Bubbles"
    AMRAP 12:
    8 barbell facing burpees
    25 double unders