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

  • Ke 26.1.2022 maastaveto Strength

    Etuheilautus 3x20
    -sumo-asento

    Maastaveto 4x4 (65-70-75-80%)
    -palautukset 30-45s

    Suorinjaloin maastaveto 4x10 (noin 40%)

    Sivutaivutus kahvakuulalla 4x10-15 / puoli
    -jokainen toisto lattiasta
    -tarvittaessa kuulan alle koroke JOS liikkuvuus jostain kumman syystä ei riitä!!

  • 040222 Perjantai B Workout

    CrossFit Benchmark
    "Isabel"
    30 snatches for time 60/42,5

    OPEN PREP
    Judging each other's workout with partner.

  • Strict pull-ups & double amrap Workout

    "Strength (reps)

    Strict pull-ups

    4 sets of strict pull-ups, “2 reps in reserve”.
    Rest 2:00 min between sets.

    AMRAP in 6:00 minutes:
    Max reps burpee box jumps 24/20”

    Rest 2:00 minutes.

    AMRAP in 6:00 minutes of: Max reps burpee pull-ups"

    "Harjoituksen tarkoitus on kehittää ylävartalon voimaa leuanvetoja varten.

    Tiukoissa leuanvedoissa tavoitteena on ottaa neljä sarjaa tiukkoja leuanvetoja sellainen määrä, jonka itse arvioit olevan sellainen että varastoo jäisi vain kaksi toistoa.

    Kuntoharjoituksessa tuntuma pitäisi olla erittäin hapokas. "

  • Strength Strength

    Hang Squat Clean 3 RM
    - build up in 5-6 sets
    - rest 2 mins btw sets

  • AMRAP25 Workout

    AMRAP 25

    12/10 cal optional erg
    12 pistol squat alternating
    10 c2b

    • rest 2 min between rounds

  • 10min amrap: thruster / b-o-burpee Workout

    10min amrap:

    2-4-6-8-10-…jne

    • Thruster (N 30kg / M 42,5kg)
    • Bar-over-burpee

  • CFPORVOO WOD 25.1.2022 Workout

    4 rounds for time
    5 ring dips
    10 pushups
    5 strict T2B
    10 v-ups

  • CORE Workout

    CORE

    150 Russian Twists for time!

    • 150 each side, 300 total!
    • Far hand must touch ground on opposing side for rep to count!
    • Break if needed 😉
    • Timecap 5min

  • Push Press 8x3 Strength

    Push Press 8x3

  • Push-up Progression (TEST) Workout

    Do 1 set of Unbroken Push-ups

    This will help you to find the right reps for the next 2 weeks.
    Simply execute as many good-form push-ups as you can. Don't cut corners and don't cheat - the last thing you want to do is end up in the wrong level of the training program! The results may be humbling, but honesty is for the best!