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

  • 170123 Tiistai Workout

    For time

    Buy in 1k/850m row

    then:
    50 pull-up
    50 box jump 60/50
    50 sit-up

    Cash out 500/400m row

  • Bench Press Strength

    6 sets of Bench Presses
    Sets 1-3: 6 @70%
    Sets 4-6: 6 @75%
    - Rest 2-3mins btw sets.

  • BBC Weightlifting - Keskiviikko Workout

    Warm-up:

    3x
    15 Calories row
    10+10 Half kneeling 1-arm shoulder press
    10 Box jump overs
    20 Sit-ups

    A) Jerk

    Primer:

    Split jerk with pause at dip & catch, 3-4 sets of 3. Climbing weight, start at 45%

    “Touch and go” Split jerks, 3-4 sets of 3. Climbing weight

    B) Worksets

    6 sets of “2 Power cleans + 2 Front squats + 2 Jerks” 65%
    Rest 1-2 minutes between sets.

    C) Front squats

    2 x 5 @ 70%
    5 x 2 @ 76%

    D) Bonus

    Core:

    Accumulate 3:00 minutes of barbell sidebends.

    Accessory:

    3-4 Rounds of:
    10+10 1-Arm arnold press
    8-12 Chin-ups
    15 Banded squats*
    30m Kettlebell front rack hold carry (pohja alaspäin)

    *Kuminauha laitetaan rigiin kiinni polvitaipeen tasalle ja kierretään polvitaipeen taakse. Rintamasuunta rigiä päin, jolloin kuminauha vetää polvia eteenpäin kohti rigiä.

  • Morning Intervals Workout

    3x 12min ON/90sec OFF

    Teams of three

    A) Echo Bike —>
    5x7,5m Shuttle Run + 12 Box Jump Overs—>
    Rest

    B) Row —>
    5x7,5m Shuttle Run + 12 Wall Balls—>
    Rest

    C) SkiErg —>
    5x7,5m Shuttle Run + 12 DB Snatches—>
    Rest

  • WOD Workout

    2-4 Hengen tiimissä 20min AMRAP

    100 Tuplaa/Sinkkua
    50 Istumaannousua
    40 Kaloria
    30 Burpeeta

  • WOD Workout

    6min AMRAP

    3 Seinäkävelyä
    3+3 Käsipainotempausta

  • WOD Workout

    5 Kierrosta aikaa vastaan

    20 Seinäpalloa
    3 Mavea *raskas mave: 65-70%

    *Skaalattu: 3 kierrosta

  • Saturday Madness Workout

    For time with a partner:
    2k Row
    42 Power Snatches @60/43kg
    42 Power Clean + S20H @60/43kg
    2k Row
    *One person works at a time - split however needed.

    Timecap: 30 min

    Extra:
    Tabata
    flutter kicks
    hollow rock

  • CFPORVOO WOD 2.1.2023 Workout

    8 min EMOM
    10 floor press 60kg/40kg

  • 6x 4min ON/2min OFF Workout

    6x 4min ON/2min OFF
    Alt A and B

    A) 30/24 Cal.
    +
    AMRAP in the remaining time of
    8 Double DB Squats 2x 22,5/15kg
    12 Pullups
    8 Burpees

    B) AMRAP of
    3 Wall Walks
    6 Ground to Overhead 42,5/30kg
    12 Box Jump Overs