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

  • Bbf Strength Workout

    4 sets

    8 DB/KB Push Press + 15m OH Walk
    8 (4/4) Round the World

  • Perjantai 30.12.22. FN (Vuoden vika treeni) Workout

    Treeni 3
    Warm up
    4x45s on / 15s off cardio machine
    then
    2 rounds
    5+5 squat strech
    10 scapula rolls
    10 walking lunges
    5 burpees
    20m farmers walking
    tän jälkeen tiimit kasaan ja liikekokeilut. Jos teet yksin/parin kans ota toistot 1/3 tai 2/3 osaa.
    WOD
    For time
    Team of 3
    1 round
    60 wall balls
    30 TTB or hanging knee raises
    25 burpee box step overs
    90m heavy farmers walking

    2 rounds
    40 wall balls
    25 TTB or hanging kne eraises
    15 burpee box step overs
    90m heavy farmers walking

    3 rounds
    20 wall balls
    20 TTB or hanging knee raises
    15 burpee box step overs
    90m heavy farmers walking

    time cap 35 mins
    1 henkilö tekee, 2 huilaa. lyhyitä tehokkaita settejä, nopeita vaihtoja jne.

  • Morning Intervals Workout

    3x10min ON/90sec OFF

    I Go-You Go

    A) 8 Squats
    3x10m Shuttle Run
    12/9 Cal Row
    3x10m Shuttle Run
    8 Squats

    B) 5 Box Jump Overs
    3x10m Shuttle Run
    12/9 Cal Bike
    3x10m Shuttle Run
    5 Box Jump Overs

    C) 6 DB Snatches
    3x10m Shuttle Run
    12/9 Cal SkiErg
    3x10m Shuttle Run
    6 DB Snatches

  • 31.12.22 Workout

    Uudenvuoden jumppa!

    For time:
    buy in: 2023m bike
    then:
    3 rounds:
    31 air squats
    12 power cleans & jerk @55/40kg
    20 pull ups
    23 kb swing @22/18kg
    cash out: 2023m bike

  • Perjantai 23.12.22. FN Workout

    Treeni 3
    Warm up
    2 rounds
    1:00 row
    1:00 ski/air bike
    5 inch worm with push ups
    10 kb swings @12/16 and second round 16/24kg
    10 ring row with contolled tempo
    10 hollow rocks

    then we test movements before going for workout

    Workout
    Emom 16-20 (4-5 rounds)
    min 1 - rowing x 8/10 calories
    min 2 - kipping handstand push ups x 6-10 reps
    min 3 - ski erg x 7/9 calories or air bike x 6/8
    min 4- kb swings x 8-12 reps @heavyish kb (rx 24/32kg)

    Strenght
    Deadlifts 2x10reps and 3x5 reps @40-75% of 1rm
    rest 1-2 min

  • Loppupumppi Workout

    20s on - 10s off x10:
    a) barbell bicep curl
    b) push up

  • Kettlebell Workout

    A)Snatch Practice in 15 mins

    B)WOD
    RKC Snatch Test
    100 reps
    Tc: 5 mins
    Men under 68 kg body weight @20
    Men 68-100 kg bw @24
    Men 100+ kg bw @28
    Women under 59 kg bw @12
    Women up to 59 kg bw @16

    C)Afterparty w/ Partner
    Amrap 10’
    P1: Wall Sit Hold
    P2: 20 Banded Russian Swing

  • 28.12.2022 BasicWod Strength

    Back Squat

    8-8-6-6-4-4-2-2

    Send Off 2:30

  • Perjantai 16.12.22. FN Workout

    Treeni 3
    Warm Up
    2 rounds
    2 min cardio
    10+10 banded side steps
    10 banded glute bridges
    15+15 sec single arm kb oh hold
    10 lunge steps
    5 burpees

    Metcon
    Every 5 min for 20 minutes (4 sets)
    12/15 calories of machine row or 13/10 ski or air bike
    8-10 single arm kb oh lunge @12/16-20kg (right)
    6-8 burpee box overs @50/60cm
    8-10 single arm kb oh lunge @left 12/16-20kg (left)

    so lunge steps in place, not walking lunges. alternating legs.
    keep moderate / fast pace on machine

    Accessory /yksi liike ensin 2 sarjaa
    2x20-25 kb swings @light kettlebell
    2x12+12 single arm kb or db row @16/24kg
    2x1min plank + 25/25m suitcase carry @16/24kg
    rest 1-2 min

  • CFPORVOO PARTNER WOD 3.12.2022 Workout

    Partner WOD YGIG
    12 min AMRAP
    7 burpees
    6 cal air bike
    3+3 db hang cleans 22,5kg/15kg
    one person does full round then change