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

  • 6.6.2014 Strength

    Thruster 1 RM

  • For time Workout

    Row or Bike: 27/22 - 21/17 - 15/12 - 9/7
    OHS (42.5/30kg): 27 - 21 - 15 - 9

    (Time cap: 10min.)

  • AMRAP 20min. Workout

    W/ Partner:
    20 Sandback over shoulder (60/45)
    40 Burpee Box jump over (Facing)
    60 Toes to bar

    • Ohjeostus:
    • Toistot saa jakaa vapaasti parin kanssa.
    • Burpeissa rintamasuunta boxiin päin.
    • Skaalaa t2b jalkojen nostoihin tarvittaessa.

  • RestDay! Workout

    10:00 Basic Endurance CrossFit
    11:00 Snatch + "Randy"
    12:00 Mobility, upperbody

  • Ergo work Workout

    ERGO Work

    3 Rounds of:
    2:00 minutes calories bike
    Rest 0:30s
    2:00 minutes calories row
    Rest 0:30s
    2:00 minutes double-unders
    Rest 0:30s

    *Viime viikkoon 1 kierros lisää, mutta työaika putoaa minuutilla. Tauot lyhenee.
    *Aloittaa voi taas eri pisteiltä

  • 1st Basic Workout Workout

    [Lateral Hops](

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    [Jump Squads](

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    [Ventral Hops](

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    [Burpees](

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    [Lateral jumps](

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    [Jumping Lunges](

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    [Agility Dots](

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    [Mt. Climbers](

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    These exercises will be based on 16 rep each and interval resting time of 20 seconds between each exercise.

  • Pe 28.8.2020 Maastaveto Strength

    Herättely (tee liikkeet vuorotellen):
    -suorinjaloin mave 3x5x30% (lantio voimakkaasti eteen)
    -hypyt 3x3
    -linkkarit 3x5

    Maastaveto max1

  • CFPORVOO WOD 26.8.2020 Workout

    600m row
    100 DUs

  • Go get your Fran Workout

    Laji 1 - ”Go get your Fran!”

    For time:
    800m run with DB’s (Pyörä 10, 2000/1600m)
    60-40-20 Thrusters
    60-40-20 Pull-ups (Banded, ring-row)

    M: 22,5kg DB’s - 15kg - 10kg
    N: 15kg DB’s - 10kg - 7,5kg
    Timecap: 20 minutes

  • OPTIONAL Workout

    4 Rounds:

    8+8 DB bench press
    8+8 DB row