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

  • Strength Strength

    Deadlift 1RM
    - build up in 7-8 sets
    - if you feel good , shoot for a small PR
    - stay safe

  • Fathers Day Mix Workout

    40nin time to get as many points as possible with your partner.
    “I Go, you go” and mix anyhow.
    Reps of the following is worth different amount of points.

    Sandbag over shoulders - 5 points

    Devils Press - 3 points
    Rope Climbs -3 points
    Muscle Ups - 3 points

    Burpee Box Jump Overs - 2 points
    Ring Dips - 2 points
    Handstand Pushups - 2 points

    Calories - 1 point
    Biceps Curls - 1 point
    KB Swings - 1 point
    DB Snatch - 1 point
    Wall Balls - 1 point
    Toes-to-bar - 1 point
    Sit-ups - 1 point
    Ball Slam - 1 point
    Goblet Squat - 1 point
    Pullups - 1 point

  • CFPORVOO WOD 8.11.2021 Workout

    30 min PK
    600m jog
    600m bike erg
    600m row
    30 ABR (arch body rocks)
    25 kb-swings, use light kettlebell
    30s plank
    30 s hang from the bar
    100 rope jumps

  • 210621 Maanantai A Strength

    Kyykkyprogressio

    Front squat + back squat
    4x 3+7 @70-75% 1RM front squat

    Tunneilla ollaan testattu viime aikoina kyykkymaksimeita. Edessä on viiden viikon kyykkyprogressio, jossa sarjojen toistomäärä pysyy vakiona (10 reps), mutta etukyykkyihin tulee yksi toisto lisää viikoittain ja takakyykky vähenee yhdellä toistolla. Tarkoituksena on tehdä kyykyt viikoittain samalla painolla.

  • WOD Workout

    3min AMRAP

    9 / 7 Kaloria
    5+5 Kp/Kk Tempaus riipusta saksiin

    1min tauko

    3min AMRAP

    30 Tuplaa/ 60 sinkkua
    7 Kp/Kk työntöä

  • WOD Workout

    5min AMRAP

    60 Tuplaa/sinkkua
    10 Ilmakyykkyä

  • Deadlifts and box jumps Strength

    1A) Deadlift 4x1x90%
    1B) drop jump 4x6

  • Core Workout

    3 Rounds for Quality of
    10 V-ups
    10 Hollow Rocks
    10/side Windshield Wipers

  • Conditioning 20-10-2021 Workout

    Complete these in any order!

    0:00 - 10:00
    45m Sledpush
    Rest as needed between sets. Pick a weight that moves unbroken for 45m, but is tough! 2-4 sets within the 10mins is good!

    10:00 - 20:00
    Max Crossbody Carries x 45m
    Rest as needed between sets. Pick a weight that moves unbroken for 45m, alternate weights each round. Aim for 4 sets

    20:00 - 30:00
    Max Rounds of:
    10 Calorie Row
    10 Calorie Bike/Ski/1x Stairs

  • Intervals Workout

    6 x 30s ON / 30s Off

    1) shuttle run
    2) mountain climber
    3) up&down
    4) ski