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

  • WOD Workout

    For time:
    9-15-21
    Thrusters @ 43/30kg
    Lateral burpee over the bar

    Timecap: 8 mins

  • WOD Workout

    2 Rounds:
    30 total Front Rack Reverse Lunges 60/43kg
    15/10 Calorie Bike/Row/Ski
    Rest 3:00
    - Goal: Very hard effort!

    Rx+: 70/52.5kg

    Extra: Weighted frog pump 3x20 rest 60s

  • Back squat 20RM Strength

    Squat and milk-progressio.

    Lähtötaso 60% 1RM-tasosta
    - Kuusi viikkoa, 2 treeniä viikossa
    - Tehdään 1x20 toiston sarja
    - Joka treenissä lisätään 2.5kg
    - Progressio loppuu, kun alkuperäisellä 5RM painolla tulee 20 toiston sarja

  • WOD Workout

    5 Rounds for Time;
    50 Double Unders/ 1 min amrap DU
    20 USA Swing (24/16kg)
    10 Burpee Box Jumps (60/50cm)
    Timecap: 18mins

    Compare: 2020.08.06

    Extra:
    Banded pull through x 3x20 reps , rest 60s

  • 17.4.2022 Deload Cycle Workout

    Mobility

    Lower Body

  • CFPORVOO WOD 11.4.2022 Workout

    3 rounds for time
    10 deadlifts 100kg/75kg
    10 ring dips
    10 T2B
    10 burpees

  • Clean and Jerk 5x1 Strength

    Clean and Jerk 5x1

  • Windmill 3x10 Strength

    Tuulimylly 3X10

  • 5x3 T&G Snatch Strength

    5x3 Touch and Go Snatches

    • Rest about 90sec between the heavy sets

  • WOD Workout

    YGIG 20min AMRAP

    40 CAL
    30 Kahvakuulaheilautusta
    20 Leukaa tai rengassoutua

    *Toistot saa jakaa miten vaan, yksi suorittaa kerrallaan.