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

  • Power&Speed - DB Split Jerk Strength

    4x6 DB Split Jerk, work your speed

    Ohje: kahdella käsipainolla työntö saksiin. Lähdössä käsipainot ovat räkkiasennossa, olkapäillä. Tee 6 työntöä saksiin, lepää tarvittava määrä sarjojen välissä.
    HUOM! Wodconnectissa reeni on ohjelmoitu DB Clean & Jerk alle, mutta tarkoitus on tehdä 6 työntöä putkeen, ei rinnallevetoa välissä.

  • 4/7/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(5)
    10 plyo
    8 deadlifts
    6 hang clean
    4 jerks

    work up to hvy clean and jerk 85-90%of 1rm(10)

    Metcon/Metcon-comp(10)
    "Grace"
    30 clean and jerks for time
    135/95

    rest then

    3rds(12)
    15 kbs 53/35-35/20
    15 step ups/box jumps 24/20

    Finisher
    70 rtw
    stretch and roll any hotspots

  • 3/30/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    warm up(5)

    Metcon/*Metcon-comp(12)
    21-15-9
    snatch 75/55 *105/75
    burpee step ups/ *box jumps 24/20

    afterburner(2)
    tabata row x4

    Finisher
    low back smash(2)
    samson stretch(2)
    100 slow bicycles

  • McGreevy 3 kierrosta Workout

    3 kierrosta:

    800m juoksu
    50 selänojennusta

    50 istumaannousua

  • 3/8/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    10 pass through
    10 pvc oh squat
    5 handstands or kick up att

    Metcon/*Metcon-comp(17)
    4rds
    12 ohs 75/55 *95/65
    15 butterfly sit ups/*ghdsu

    800m run after round two and round four.

    skill(8)
    5 rope climbs/rope climb goat work. Work on technique.

    Finisher
    2 min IT stretch
    2 min sh distraction
    100 slow bicycles

  • Workout Workout

    • PARTNER WORKOUT - For Time (30 minute time cap):

    • 400 meter run
    • 100 KBS @ 53/35 lbs.
    • 400 meter run
    • 100 KB Goblet Squats @ 53/35 lbs.
    • 400 meter run
    • 100 Burpees
    • 400 meter run
    • 100 Plate Overhead Walking Lunges @ 45/25 lbs. (100 total steps)

    • Standards - Partners perform 400 meter runs together each time. Reps are split evenly between partners on all other movements. Can be broken up in whatever manner team chooses.

  • 4 Rounds for time Workout

    10 Shoulder to Overhead
    1 minute plank hold
    15 Push Ups
    10 KB Snatch each side
    20 KB Swings

  • 200 Workout

    Do 200 DU For time
    Everytime You miss a DU, do 10 air squats

  • CFPORVOO WOD 21.2.2017 Workout

    4 rounds
    5 T2Bs
    4 windshield wipers
    5 strict C2Bs
    5 ring dips

  • Split Jerk Strength

    Split Jerk: 3x3 (use blocks)