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

  • 21.1.2021 Deload Strength

    Front Squat

    3 x 3 x 75%

  • Calories and bodyweight movements Workout

    6 Rounds

    *Each round, change movements: lunges, air squats, push-ups, jumping jacks, bridge lifts, etc.

  • La 14.3.2020 Extra-treeni Workout

    Kulmasoutu käsipainolla 6x12-20 / puoli

    Voimapyörä 5-8x8-20

    Hauiskääntö tangolla 5x10

    ...ja sitten kehonhuoltoon :)

  • Amrap 9 min Workout

    6 x T2Bs
    6 x Box Jumps
    6 x Ring Dips
    GO FAST

  • 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

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Butterfly C2B Pull Ups 4-6 reps
    Strict Ring Dips 7 reps
    One-Arm KB Overhead Squats Dx (light weight) 10 reps
    One-Arm KB Overhead Squats Sx (light weight) 10 reps
    GHD Sit Ups 10 reps

  • 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

  • Friday Accessory work + Cool down Workout

    Accessory Work
    Practise Handstand Walking for 10-15 minutes (make yourself little obstacles, practise u-turn, free hold or just walking straight)
    Goal is to get a step closer to be able to walk or make more trust to your hs skills.

    Cool down
    2-3 min light cardio
    1+1 min hip flexor strech per side
    1+1 min forearms streching
    1+1 min uppertrap strech with band (eturäkki venytykseen, kuminauha leuanveto tangon yli ja kallista vastapuolelle päätä)

  • Teens 14-17 v voima Strength

    3 x 1 x rinnalleveto + 3 saksityöntö

  • Engine building Workout

    Working 30:30 for Max Cals/Reps
    8 intervals on each;
    Bike
    1 min rest
    Row
    1 Min Rest
    Burpee over bar (sideways)
    1 Min Rest
    DB snatch 22.5/15kg

    Simple long conditioning, order may vary but it's the same workout. Post total reps, no need to reset the rower or bikes. 36 minutes total!