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

  • CFPORVOO WOD 15.6.2023 Workout

    45 min PK
    1600m machine
    12 box step overs, sideways, like in step aerobic :D.
    10 russian twists, light
    10 sots press with broom stick
    10 ring rows
    10-20s support on rings, dip or push up position
    30s ABH
    30s plank
    1600m machine
    30+30s side plank
    100 rope jumps

  • Mixed Deadlift Strength

    Mixed Deadlift

    3 setts

    Deadlift x 1 (RPE 7-8/ 8-9/ 9-10)
    Rest 1 minute
    Deadlift x 7 (RPE 7-8/ 8-9/ 9-10)
    Rest 3 minute

  • Kettlebell Workout

    A) 3 sets of
    12 double KB sumo squat from deficit
    6/6 KB windmill

    12 double KB front rack split squat
    6/6 KB turkish sit up

    rest 2-3 mins between sets

    B) Partner wod
    Buy in:
    25 syncro USA swing@24/16 kg
    -into-

    10 rounds total (Relay style)
    6 burpees over KB
    6 goblet squat cleans
    6 single arm KB push press / side

    Cash out:
    25 syncro USA swing

    Time cap: 15 mins

  • EASY: Skills & bodybuilding Workout

    30s on / 30s off for 4 rounds
    a) box curtsy lunge, L
    b) box curtsy lunge, R
    c) HSW drills
    d) Staggered stance DL, L
    e) Staggered stance DL, R
    f) su crossover

    RPE 6-7

  • SKILL Workout

    DU skills

    5 rounds 30s work/ 30s rest
    Double unders
    HS hold
    DB snatch

  • KAHVAKUULA RUUVIKATU Workout

    TEKNIIKKA
    vauhtipunnerrus + työntö

    30 min kaverin kanssa
    1. Heilurikävely + kahap
    2. See saw press kävely + kyykkyhyppy
    3. Leijona + lankku
    4. Heilurihyppy + sit up
    5. 1. käden farmari + burpee

  • 31.5.23 Strength

    CHIN UP 3/6

    6x chin up
    4x chin up
    4x chin up
    2x chin up
    -rest 90s between sets

  • For time: Workout

    Rx´d
    For time:

    3rounds:
    18cal row
    12 thruster @40/30kg
    6 bmu

    rest 2min after 2round

    Scaled
    For time:

    3rounds:
    18cal row
    12 thruster @40/30kg
    9 pull up

    rest 2min after 2round

  • Bulgarialainen askelkyykky 3x10 Strength

    BULGARIALAINEN KYYKKY
    3 x 10 / jalka
    Lepo n. 60s. kummankin jalan jälkeen

  • Päivän treeni 13.6.23 Workout

    LÄMMITTELY
    2 kierrosta, 1:00 / liike
    1. Rangan kierto käden avauksella seinällä oik.
    2. Rangan kierto käden avauksella seinällä vas.
    3. Eteentaivutus - kierto
    4. Askelkyykky renkailla
    5. Skorpioni
    6. AKK - kosketus nilkkaan

    BULGARIALAINEN KYYKKY
    3 x 10 / jalka
    Lepo n. 60s. kummankin jalan jälkeen
    merkkaa tulos erikseen

    EMOM 12min
    1. 30-40sek. askelkyykky vuorojaloin taakse
    2. 30-40sek. hiihto/soutu/pyörä
    3. 30-40sek. thruster kp/kk
    4. 30-40sek. (burpee) + boksille nousu