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

  • 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

  • Pushing Endurance Workout

    Every 6min x 6:
    15/12cal Assault Bike / Ski Erg
    10 Bench Presses @60/42kg
    10 Box Jumps 60/50cm
    30s Ring Support Hold
    30 DU

  • Voikka Emom Workout

    Valitse itsellesi voimisteluliikkeet 16min Emomiin:

    1) 1-10x X-liike
    2) 45s. Viivajuoksu
    3) 1-10x X-liike
    4) 10-15 Cal

  • CFPORVOO WOD 22.12.2022 Workout

    45 min PK
    1000 m machine
    100 rope jumps
    20 walking lunges
    50 m farmers carry with one kettle bell
    30 s HBH
    30 s ABH
    30 s + 30 s Side plank
    10 ring rows

  • Overhead squat Strength

    4 x 5
    -2min rest between sets

  • CrossLifting Workout

    A,( 15 mins to build up)
    10-8-6-4-2
    - Thruster taken from floor
    - Each set as heavy as possible
    - 2 mins rest between sets
    - perfect form !

    B,
    Partner “Macho Man” with a twist
    Amrap 4 mins (relay style )
    3 Power Clean @52/35kg
    3 Front Squat
    3 Push jerk

    2 mins rest

    Amrap 4 mins (relay style )
    2 Power Clean @60/43kg
    2 Front Squat
    2 Push jerk

    2 mins rest

    Amrap 4 mins (relay style )
    1 Power Clean @70/47kg
    1 Front Squat
    1 Push jerk

    Partner “A” completes a full round then partner “B”!

  • OPTIONAL Workout

    2-3 rounds:

    20-30s active hang
    20-30s hollow hold
    20-30s side planks