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

  • 280224 Keskiviikko Workout

    DELOAD WEEK

    A) Work up to heavy 1rep Turkish get-up with both arms in 10min

    B) AMRAP 12
    10 reverse lunge
    15 sit-up
    25 crossover single under

  • 28.2.2024 Sumo Deadlift Strength

    Sumo Deadlift

    4 x 4 @ Moderate weight

    Go Every 2:30

  • WOD Workout

    10min AMRAP

    2-4-6-8-10-12...
    Tempaus raakana tai kyykkyyn (kevyt kuorma)
    Leuka/C2B/MU
    25 Tuplaa/Sinkkua

  • Conditioning Workout

    5 Rounds:
    30s ON/30s OFF
    120s Rest between rounds.
    1. Row
    2. DU
    3. Burpee over line
    4. KB sumo DL high pull @32/24kg
    5. Wall ball @9/6kg

    Huom!
    Pidempi intervalliharjoitus, jossa ideana liikkua tasaista reipasta vauhtia kaikki kierrokset. Ota 2 ensimmäistä kierrosta maltilla, jotta pystyt säilyttämään intensiteetin treenin loppuun asti.

  • 200224 Tiistai Workout

    3 rounds

    2min AMRAP
    6 chest to bar pull-up
    6 double DB hang squat clean 2x22.5/15
    2min rest
    2min erg for cal
    2min rest

  • Deadlift & SHSPU Workout

    AMRAP in 12 minutes of:
    1 Deadlift
    5 SHSPU
    2 DL
    5 SHSPU
    3 DL
    5 SHSPU
    Etc...

    *Choose a weight that is approximately 2/3 of 1RM.

  • 130224 Tiistai Workout

    8min AMRAP (40s on / 20s off)
    4 burpee to target
    6 toes to bar
    8 wall ball 20/14

    Rest 4min

    8min AMRAP (40s on / 20s off)
    4 double DB hang power clean 2x22,5/15
    6 double DB shoulder to overhead
    8 box jump 60/50

    Always continue where you were in AMRAP after 20s rest

  • CFPORVOO Clean week 7 Strength

    Clean 6x1x85%

  • Oheiset Workout

    3x 6-8

    Penkkipunnerrus käsipainoilla
    Raakaleuka
    Vipunosto sivuille

  • POST WOD Strength Strength

    POST-WORKOUT STRENGTH
    Back Squats
    8-6-4 | 6-4-2
    Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4).
    Week 2 of 5
    RPE 8