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

  • FUNCTIONAL 18.2.2023 Workout

    AMRAP 12
    3 Wall walk
    3-6-9-12…Thruster
    3-6-9-12…Burpee over bar

  • 3.7.2024 Active Recovery Workout

    For 20 mins @ steady pace

    6 Thoracic rotations
    40m Sled drag/push – light
    20m Bear crawl
    6 e/side Half-kneeling bottom up KB presses
    4 Alternating Hip airplanes
    20m Monkey crawls – switch direction every 5m

  • Partner WOD Workout

    For Time with a partner (You go, I go)
    6 Rope Climbs
    26 Hang Power Snatches @40/30kg
    99 Wall Ball Shots @9/6kg
    30 Toes-to-Bars
    6 Rope Climbs
    15 Muscle-Ups
    30 Handstand Push-Ups
    99 Double-Unders
    26 One-Arm Kettlebell Thrusters @24/16kg
    1 mile Run

    TC:35'

  • 5.1.2023 BasicWod Workout

    For Time:

    21-15-9
    Row Calories
    Rower Over Burpees

  • 2.3.2021 Workout

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

  • CFPORVOO WOD 9.6.2020 Workout

    10 min AMRAP
    6 hang power cleans 60kg/40kg
    20 sit ups
    300m run

  • CFPORVOO WOD 9.6.2020 Workout

    10 min AMRAP
    6 hang power cleans 60kg/40kg
    20 sit ups
    300m run

  • 10.8.2021 Workout

    EILINEN tai

    esim.
    - matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • Back Squat Strength

    For Total Load:
    5 Sets of 2

    *Aim to increase weights from 7.5.22 

  • Week 02 - Workout 02 Workout

    Push: (Strict) HSPU / RING DIP / PUSH UP

    • 4 x 4 negative tempo reps. Increase deficit or weight from last week if possible.

    Scaled: Kick up to a wall and only do the negative phase of the movement.

    • 4 x 8–12 strict press with a barbell, rest 60 s between sets. Choose a weight that you can hold for all sets, but last reps should be quite hard.

    Pull: (Weighted) strict pull up / banded pull up

    • 4 x 4 negative tempo strict pull-ups. Increase weight from last week if possible. 2min rest between sets. (fast up, 2 s down)

    Scaled: Use a band

    • 4 x 8–12 barbell bent-over row with a 1 s pause on top. Choose a weight that you can hold for all sets, but the last reps should be quite hard.