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

  • Push press Strength

    Push press 4x3x70%

  • Front squat Strength

    5 x 3 @85%
    *Every 2 min

  • NBT Snatches Strength

    Every 60s 4rounds

    Power snatch
    Snatch Balance
    OHS

    Every 90s 4 rounds
    Power snatch
    Snatch

    Every 2 min
    Snatch

  • EMOM x 32 Workout

    EMOM x 32

    1) bike
    2) 10-30m D-ball carry
    3) echo
    4) 2-5 wall walk

  • Gymnastics skill EMOM Workout

    Gymnastics skill EMOM

    EMOM x 10
    1. HSPU
    2. Easy Row (50s)
    Rest 3min

    EMOM x 10
    1. C2b/pull up
    2. Easy Air bike (50s)

    Rest 3min
    EMOM x 10
    1. Pistol squat
    2. Easy Bike erg (50s)

    *Päätä toistot oman kunto/taitotason mukaan
    *KESKITY HYVÄÄN TEKNIIKKAAN!!!!!!
    *Skaalaa tarvittaessa
    *Voi tehdä ns. parijumppana jos paljon porukkaa, toinen aloittaa ergistä ja toinen liikkeestä.

  • ”Basic” vol. 239 Workout

    Emom 36

    1. 10-12 Push Press KB/DB
    2. 10-12 Burpee
    3. 10-12 Bent over row kb/db
    4. 30sec Lunge jumps
    5. 30sec Hollow Flutter Kicks
    6. Rest / Ergo

  • WOD Workout

    5 Kierrosta aikaa vastaan

    10 Riveä ja työntöä 40/30kg
    5 T2B

    TC: 15min

  • Back squat Strength

    5 x 3 @70%
    *New Set every 90 sec

  • CFPORVOO WOD 22.3.2023 Workout

    8 min AMRAP
    8 wall balls 9kg/6kg
    8 box jumps 60cm/50cm
    8 hang power cleans 70kg/50kg

  • WOD Workout

    "Anniebell"

    FOR TIME
    50-40-30-20-10
    Double Unders
    Anchored Sit-Ups
    - After each full round complete 6 Power Snatches @60/43kg. The workout ends with 6 Power Snatches (30 total).
    Timecap: 17 mins

    COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*
    MIN 2 - 12 Alt. Bird Dogs**
    MIN 3 - 5 Slow Up-Dog to Down Dog
    *Stand on an Elevated Surface.
    **Focus on keeping ribs pulled down towards hips when arm/leg is extended.