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

  • CFPORVOO WOD 16.9.2022 Workout

    12 min AMRAP
    12 wall ball 9kg/6kg
    8 ring pushups
    6 kb swings 32kg/20kg
    50 DU

  • Tempo squats Strength

    Tempo back squats 4x4x40% 10s down/ 3s up

  • FBB Sunday Workout

    2 set: DB ”Run The Rack” Curl
    w/ 2x Db
    Go through 4 different weights, palms up
    (Example: 20kgx8, 17,5x8, 15x8, 12,5x8)
    max 15sec rest between weights
    90sec rest bw/ set
    ———————————————————

    3-way Shoulder Shocker triple super-set

    2 x 10/10/10

    1st. Lateral Raises (2x Db)
    2nd. Cuban Press (2x Db)
    3rd. Front Raises (1x Plate)
    90sec rest
    ———————————————————

    BB Complex
    (w/ bb (+weights): DL, Bent Over Row, Hang Clean, STOH, Back Squat)
    3 Rounds, 10 reps each exercise, 60sec rest

    ———————————————————

    3 sets Core Circuit w/ WB
    A) Spread Eagle Sit-Up x 15
    B) Russian Twist x 20 (L+R=1)
    C) Toe Touches x 15
    75se Rest c

  • CFPORVOO WOD 9.9.2022 Workout

    For time
    50 air squats
    50 sit ups
    15 deadlifts 100kg/75kg
    15 hang power cleans 70kg/50kg
    30m walking lunges with racked kettlebell 24kg/16kg

  • Tiimi Jumppaa Workout

    In teams of 3
    with only 1 person working at a time
    For Time:

    180 Kettlebell Swings 14/20kg
    180 Dumbbell Push Press 8/12 kg
    90 Box Step-Overs with Dumbbells 50cm
    60 Pull-Ups
    18 Rounds of Medicine Ball Relay ( kuntopallo pallo mukana juoksukierroksia ) 6/ 10 kg

    Box step övereissä vältä rajuja kiertoja painojen kanssa (nivelet tiukilla) - kulje boxin yli suoraan ja käänny vasta sitten.

  • Strength Strength

    Push Jerk
    10-8-6-4-2+. Rest 2:00
    - Goal: Build to a heavy 2+ (AMRAP) set. Goal of this to perform 2-5 reps with a heavy load, not necessarily a max.
    - Option: Technique work with moderate weight and 3-5 reps per set

  • Lepopäivä Workout

    Rest day - what did you do?

  • 4x 5min amrap Workout

    4x 5min amrap

    A) 400m run then: 8 ttb, 8 up&down
    B) 400m run then: 8 Kb reverse lunge, 8 kbs

    (A+B+A+B) Rest 2min between sets

  • Strength Workout

    Close Grip Floor Press in Bridge
    8-6-4-8-6-4. Rest 2:00
    - Increase from last week
    - Wave loading, your second set of 8 should be heavier than your first set of 8 and so on. An example of this could be 60/70/75/65/75/80

  • Sunnuntai 4.9. Workout

    Wod
    Treeni
    750m Row
    35 Thruster@35/25kg
    15 C2b
    Rest 2:1*
    600m Run
    35 Thruster @35/25kg
    15 C2b

    *max rest 4min

    Hiki
    750m Row
    35 Thruster 20/15kg
    15 Pull ups
    Rest 3min
    600m Run
    35 Thruster 20/15kg
    15 Pull ups