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

  • Metcon Workout

    For time:
    15-12-9
    echo calories
    burpee box jump over

    Target under 5min, Time cap 7min

  • NBT Workout

    You Go I Go

    
12 min AMRAPs * 3

    6 MU 

    4 power snatch + 4 OHS 35/55 40/60

    60 DU

    16 pistol squats


    Rest 3

    16 cal echo bike

    16 m hs walk / 40 Shoulder taps 

    10 devils Press 35/25lb

    16 DB front rack Lunges 35/25lb

    Rest 3

    8 shspu 

    8 strict ring pull-up / 4 rMU

    16 T2rings
    
16 Goblet squats 32/24kg

  • CFPORVOO WOD 15.9.2023 Workout

    C1) For time
    50 air squats
    40 wall balls 9kg/6kg
    30 ring push ups
    20 K2E
    10 lunges 80kg/55kg

  • EasyWOD 14.9.2023 Workout

    Voima
    E3MOM, 4 rds
    2xDB row 10-12

    WOD
    3 rounds 30/30
    single arm db/kb swing alt.
    plank hold
    air squat/goblet squat
    worm push up

  • Endurance WOD Workout

    Every 5 min x 8 sets
    A. 9 burpee box overs (24′′/20′′)
    12 front squats 30/25 kg
    21/18 calorie row

    B. 30/25 cal bike
    12 hang power cleans 35/25 kg
    9 T2B
    Rotate stations for total 4 sets per each stations.

  • Tabata Abs Workout

    8x 20sec ON / 10sec OFF, alt btw:
    - Heel Touch
    - Hollow Hold To Tuck Up

  • Partner Workout Workout

    For time, with partner:
    3 Rounds (each):
    Partner 1: 6 Burpee Box Jump Overs 60/50cm
    Partner 2: 10 Pull-ups
    ———Rest 2min———
    3 Rounds (each):
    Partner 1: 10/8cal Row
    Partner 2: 20 Push-ups

    • Both complete each station for 3 rounds for each part of the workout. Only switch when both partners are done with movements.

  • Intervals Workout

    3rounds:
    15cal row
    15 ttb
    rest 2min between sets

  • Yläpelto 2 Workout

    1. 4 X 10 DB Incline bench press + 10 Pull-up

    2.
    4 X 10 Strict dip + 15 DB bench row

    3.
    4 X 15 Push-up + 10 chin-up

    4.
    3 X 10+10 DB Bicep Curl + 20 Banded tricep pull-down

    5.
    Core:
    16min, 4x4 rounds, 40s work - 20s rest
    1. Chinese plank (bw boxes)
    2. One arm KB carry (24kg)
    3. Side leg raise
    4. Knee raises (dip position)

  • EASY: Group AMRAP Workout

    AMRAP24 in groups of 3, YGIG, divide anyhow
    15 no-jump burpee
    30 power clean
    45 air squat
    60 DU / 90s training (i.e. ~30s / athlete) / 120 SU
    - rest 60s between rounds

    Target: RPE 7-8