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

  • Extra Credit 20-04-2024 Workout

    OPTIONAL COOL DOWN

    2-3 SETS FOR QUALITY
    10 SLOW Alt. Bird/Dogs
    5/5 DB Upright Rows
    :30 Box Prayer Stretch

    -Rest as Needed b/t Sets-

  • CFPORVOO WOD 13.5.2021 Workout

    Tänään ei ohjattua, pelkkä PK

    30-60min PK

    300m hölkkä

    300m soutu

    100 naruhyppyä

    30s roikunta

    30s + 30s kylkilankku

    30s kyykky

    30s ABH

  • Kehonhuolto Workout

    Alakroppa

  • WOD 19/03/22 Workout

  • 10.4.2021 Workout

    KEHONHUOLTOVIIKKO
    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • 2/23/21 Workout

    Warm up(10)
    3rds
    20 heel grab
    15 jax
    10 single leg cherry picks

    WRK(30)
    WRK 4:00 REST 1:00 x6
    10 reverse lunge with bicep curl
    30 jump rope/heavy jump rope
    10 db/kb upright row/ring row/pull ups
    30 alternating sit ups
    10-10m shuttle runs
    Shuttle run-set up two cones or mark two lines 10m apart. Run and touch down at each line. Each touch counts as a rep.

    Finisher
    50 bicycles
    1:00 quad stretch

  • Mikko's Triangle Workout

    10x
    1min. Air Bike
    1min. Row
    1min. Ski
    1min. Rest

    • Lisää 1 kalori (jokaiseen laitteeseen) viimeviikkoiseen.
    • Saa ja pitää olla haastavaa ja epämukavaa. :)

  • “A Thousand Words” Workout

    For Time (25 Min Time Cap):

    1,000/800m Row
    30 Bar Muscle-Ups
    10 Rounds of “Macho Man” (155/105)

    1 Round of “Macho Man”:
    3 Power Cleans
    3 Front Squats
    3 Push Jerks

    KILOS – (70/48)

  • 5x2min EMOM Workout

    Min 1 - 5 push jerks
    Min2 - Max Cal Row

  • "Club Sandwich" Workout

    On the Minute x 9:
    6 DB Front Squats 22,5/15
    Max Devil´s Presses 22,5/15kg

    [Rest 3min]

    AMRAP 6:
    Max Echo Bike Calories

    [Rest 3min]

    On the Minute x 9:
    6 Box Jumps (75/60cm)
    Max Robe Climbs