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

  • Conditioning Workout

    EMOM 8
    15/12cal Row
    10 Burpees

    —— Rest 2min ——

    EMOM 8
    12/10cal AB
    15 KBS 24/16kg

    —— Rest 2min ——

    EMOM 8
    15/12cal Ski
    12 Box Jumps 60/50cm

    —— Rest 2min ——

    EMOM 8
    200m Skillmill Run
    30-50 DU

  • Ma 20.2.2023 perus: maastaveto Workout

    Maastaveto 3x5 (45-55-65) 75% x amrap

    Pystypunnerrus yhdellä kädellä 3x10-15 / käsi

    Sivutaivutukset 3x20 / puoli

    Hauiskääntö tangolla 5x10

    Suorinjaloin maastaveto 2x15 / jalka

  • CFPORVOO WOD 17.2.2022 Workout

    4 rounds for time
    400m row
    20 cal airbike

  • 8.3.2023 BasicWod Strength

    Back Squat

    4-4-4-4-4

    Go Every 3:00

  • Pe 17.2.2022 perus: kyykky Strength

    Kyykky 2x5x50%, 2x4x60%, 2x3x70%

    Linkkarit 5x10

    Vap.val takaketju-liike, valitse joka viikko eri
    -suorinjaloin mave 5x10
    -etuheilautus 5x20
    -selkäpenkki 5x8-15
    -reverse hyper 5x15-25

  • Perjantai 10.3.23. FN Workout

    Warm up
    3-5 min cardio
    then
    2 rounds
    10+10 suitcase deadlifts
    20/20m single arm front rack walk
    20 medball twists
    10 alasvetoa kuminauha+keppi (leuanveto tangosta)

    StrongMan Work
    SKILL TRAINING
    Sandbag cleans
    Farmers Walking
    Yoke Carrying
    Sledge Push
    Tyre Flipping
    Tyre Hammering

    After Testing each movement perform 3 working sets of 3-5 movements you choose/
    Easy Feeling work for 20-30 minutes (have fun and go by feeling)
    Sledge push 20m or 10/10m
    Sandbag cleans x 4-6 reps
    Farmers Walk x 40-60m
    Yoke Carrying 2x7.5/7.5m
    Tyre Hammering 3x8-12 reps from both sides

  • Jerk technique Workout

  • Mian WOD Workout

    😅🤩😊🤗😍🫠
    Farmarihommia AMRAP 20

    Kaverin kanssa, toinen tekee ja toinen on pidossa. Lankkupito/kyykkypito/käsilläseisontapito

    12m farmari AK-kävely KK/KP
    8 boksin ylitystä yhden KK/KP:n kanssa
    12 kahvakuulaheilautusta

    Toistot saa jakaa miten haluaa

  • Maanantain hulinat (046) Workout

    Emom30

    E2mom
    1. 1-2x Handstand to wall + 6-10 Hands alternating off the ground
    2. 5-10m handstand walk/ Handstand walk practise
    3. Run
    4. 10 T2b + 10 Burpee
    5. 10 Pull up + 10 push up

    scaled:
    1. 1-2x wall walk + 6-10 Hands alternating off the ground
    2. 10 m Bear walk
    3. Run
    4. 5 T2B + 10 Burpee
    5. 5 Pull up + 10 push up

    Jos paljon porukkaa osa aloittaa kohdasta 1 ja osa kohdasta 4.

  • NBT Snatch Strength

    5 x 1 snatch