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

  • CFPORVOOWOD 12.3.2020 Workout

    4 rounds
    10 HSPUs
    20+20 side crunches
    10 pistol squats

  • Extra Credit 11-03-2020 Workout

    Banded Glute Bridges: 4 x 10. Rest 30s.
    *Between sets complete 30s weighted elbow plank - heavy.

    Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

  • Pistol squat progression Workout

    5-7 sets
    5+5 Box step up + 5sec tempo box step down
    - Make sure to keep a good control on your knee!!!!

  • EMOM 6 Strength

    5 Back squats @68-70%

  • Gymnastics 08-03-2020 Workout

    EMOM 8:00
    EVEN Minutes: 20-30s Hollow Hold or L-Sit
    ODD Minutes: 20-30s Handstand Hold

    • Pick a variation of each hold that is challenging, but stable for the work time.

  • 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 !!