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

    Touch N Go Deadlift
    Heavy 3 in 6 sets. Rest 2:00
    - exceed last weeks load by 5kg if moving well.

  • Lauantai 19.6. Workout

    Juoksu intervallit
    4-6x200m (-4-6s)
    Rest 1:3

    1x1200m +0-6s /1000m +0-5s /800m +0-4s

  • WOD Workout

    For time:
    30/24 Calorie Bike/Row/Ski
    21 Front Squats @60/42.5kg
    15 Power Snatch @60/42.5kg

    Goal: Very hard effort. Touch n go reps of snatch and sets of 5-10 on the front squat.
    Timecap: 7 mins

    Extra: Single Leg Banded Hamstring Curl: 4 x 25 each. Rest 60s.

  • Strength Workout

    A)
    Back Squat:
    9-6-3
    - each set the heaviest weight possible with good form
    - 3 mins rest
    - 2-3 warm up sets

    B)
    DB Split Squat 3 x 8 each. Rest 60s.
    - 3 working sets at the same weight

    C)
    Crossbody Carry 3/side x 30m
    - Challenging effort

  • Perjantai 11.6. Workout

    Juoksu intervallit
    5-7x200m (-3-5s)
    Rest 1:3

    1x1200m +6-12s /1000m +5-10s /800m +4-8s

  • CFPORVOO WOD 4.6.2021 Workout

    10 MIN EMOM
    ROW 15 CAL/10 CAL
    ME T2B
    RESULT IS ALL T2B REPS

  • CLEAN AND ABS Strength

    1A) CLEAN 4X3X70%
    1B) WEIGHTED PLANK 4X30S

  • Lauantai 22.5. Workout

    12 Min for quality
    2 Bmu/Strict c2b
    3 Deficit strict hspu
    Rest 60s

    Rest 4 min

    12 min for quality
    4+4 Windmill
    10 T2b
    12 Air squat
    24 Double unders

  • Spicy couplet Workout

    Spicy couplet

    AMRAP 8 min
    8 Deadlifts 100/70kg
    4 Devil presses

    Goal 6 rounds

    Devil presseihin painoskaala M: 20-22,5 kg N: 15-16 kg
    Skaalaa pienemmäksi painot, jos tahti hyytyy paljon. Lyhyt metcon, niin useammassa lähdössä, jos paljon porukkaa.

  • 17/2021 Strength Routine Workout

    If you have a training buddy, do the training so that when one does their set, the other rests and then switch. In other words, only one person is working at a time. Your goal is to be as fast as possible within reason aka prioritize good technique but not drag the training along. Otherwise, you can e.g. take pace from our video or just aim to rest between sets the time that you used for the set itself.

    2 sets of each in order
    • 10 x L-handstand/downward dog scapula pushups
    • 10 x L-handstand/bear push-ups
    • 45 s L-handstand hold
    • 10 x scapula dips
    • 10 x tricep dips
    • 45 s L-sit hold
    • 10 x scapula push ups
    • 10 x push ups
    • 45 s plank hold

    If you have access to a pull up bar or pole (and are not totally exhausted):
    • 10 x scapula pull ups
    • 5 x pull ups
    • 45 s hanging
    Remember to alternate the upper hand between sets if you are doing with a pole!