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

  • Partner metcon Workout

    Partner metcon
    10 rounds for time

    Row 500/350m as few pulls as possible. After row perform 2 double unders for each pull taken. (max 80du). 5 rounds for each.

  • TalviKarkelot 2020 – lajit 6&8 Workout

    Parin kanssa:

    00:00-06:00
    Aikaa vastaan:

    50 x synkronoitu käsipainotempaus
    50 x synkronoitu seinäpallonheitto

    Lajissa toinen kilpailija käyttää isoa ja toinen pienempää painoa Käsipainot: Miehet 22,5/15 Naiset 15/10 Pallo: Miehet 9/6 Naiset 6/4

    6:00 – 8:00 lepo

    8:00-30:00
    Aikaa vastaan:

    120 x tangon yli hyppy
    60 x maastaveto 2 x 32/24kg
    60m askelkyykkykävely 2 x 24/16kg
    60 x rinnalleveto roikusta työntö 2 x 16/12kg
    50 x pari-istumaannousu 1×15/10kg käsipaino
    30 x rinnalleveto roikusta työntö 2 x 16/12kg
    30m askelkyykkykävely 2 x 24/16kg
    30 x maastaveto 2 x 32/24kg
    60 x tangon yli hyppy

  • WOD Workout

    EMOM 10

    1) 7-10 Thrusteria 40/30kg
    2) 7-10 Tangon yli burpeeta

    3min tauko

    EMOM 10

    1) 7-10 Leukaa
    2) 7-10 Boxihyppyä

  • WOD Workout

    4 rounds for time;
    20 total Single Arm DB Hang Power Clean + Push Press@22,5/15kg
    20 American KB Swing 24/16kg
    20 Up Downs
    60 Double Unders

    Rx+: Heavier DB and KB!
    Timecap: 20:00
    Note: Push Press this week!

  • Rinnalleveto Workout

    Tekniikkaa + työsarjat

  • 031121 Keskiviikko Workout

    A) Handstand push-up technique

    B) "Diane"
    For time 21-15-9
    Deadlift 100/70
    Handstand push-up

  • CFPORVOO CLEAN COMPLEX 7 Strength

    Clean + hang clean + front squat + split jerk 3x(1+1+1+1)x 65%, 3x(1+1+1+1)x 70% of clean and jerk 1RM

  • Technic 14/2015 Workout

    With a running clock, every minute perform 1 lift and add 5kg.
    Start with an empty barbell and snatch for as long as possible.
    Once you cannot snatch the weight, clean for as long as possible.
    Once you cannot clean the weight, deadlift for as long as possible.

    Score is your total weight.

  • Deadlifts an box jumps vol 3 Strength

    1A) Deadlift 4x3x85%
    1B) high box jump 4x6

  • MCW Baseline Workout

    Every 5 minutes, for 30 minutes (6 sets) for times: (test)
    Ninja
    10 Strict Pull-Ups
    15 Toes to Bar
    20 Push-Ups
    25 Wall Balls
    RX
    5 Strict Pull-Ups
    10 Toes to Bar
    15 Push-Ups
    20 Wall Balls
    Working class hero
    3 Strict Pull-Ups/ring rows
    6 Toes to Bar/ hanging knee raises
    9 Push-Ups/knee push ups
    12 Wall Balls/goblet squats
    Note time for every round
    Compare to 7/12-20

    • nybörjare Finishing the workout as ”working class hero”
    • atlet Finish 3 rounds as ”RX” within timecap
    • avancerad Finish the whole workout ”rx”
    • Tjurnacke Finish 3 rounds as ”ninja”
    • ninja Finish the whole workout ”ninja”
    • Avenger Finish the whole workout ”ninja” sub 3min/each round

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