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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

  • 7min amrap: DU / swingi Workout

    7min amrap:

    5-10-15-20-25…jne.

    • Tuplanaruhyppy
    • Swingi (ven.)(N 24kg / M 32kg)

  • Beast Strong Total Strength

    Find your 1RM Deadlift and 1RM Bench Press

  • The Long Chipper Workout

    Share your equipment with a partner but the circuit is individual

    In any order:
    120 KB Swing (55/35)
    120 Box Jumps/plate jump (know your limit, play within it)
    120 TRX Row
    120 TRX Pike/knee tuck
    120 Push Up/box push up

    While the circuit is going, 2 people at a time do the following:
    1. Barbell Jump Squat x8 (set up just 2 squat racks)
    2. Row 200m (AFAP)
    -then back to the circuit

    *Once the first 2 people are done the squat jumps and move onto the rower the next 2 move to the squat jump station to adjust the weight if needed

    35min workout

    40min

  • 7 kierrosta, 2min amrap: raaka rive / s2oh / b-o-b Workout

    7 kierrosta,
    2min amrap:

    • 3 raaka rinnalleveto (N 42,5kg / M 60kg)
    • 4 shoulder to overhead (N 42,5kg / M 60kg)
    • 5 bar-over-burpee

    1min tauko kierrosten välissä.

    Tulokseen kaikki toistot yhteen. Kommenttiin kierrosten toistot.

  • CFPORVOO WOD 17.10.2016 Workout

    21-15-9
    front squat 65kg/40kg
    HSPU

  • Aktiivinen palautuminen 15+10 min. Workout

    15 min
    10 hollow rock
    10 pallo varpaisiin
    10 istumaannousu käsipainon tai kahvakuulan kanssa

    10 min rinnalleveto kompleksi tyhjällä tangolla
    5 suorin jaloin maastaveto
    5 korkea veto polven päältä
    5 voima rinnalleveto polven päältä
    5 pystypunnerrus
    5 raaka rinnalleveto

  • Power! Strength

    Barbell Jump Squat 6x 6 (set 1 is the warm up)
    -slow, controlled eccentric
    -glue the bar to your back
    -land quiet and soft

    superset with 12 ab rollouts

    2min rounds (set the weight after the warm up then don't adjust it. If it's too light then jump higher)

    16min

  • 10/4/16 Workout

    Start up(14)
    stretch/roll 6 mins-low back, lats, quads

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    8 strict db press
    8 db squat cleans
    8 sit ups

    hi hang clean(7)
    clean-4x2 tng(9) climb

    Metcon(9)
    4rds
    9 cleans 115/85
    27 abmat sit-ups

    Metcon-comp(9)
    4rds
    8 cleans 165/105
    16 ghdsu

    Finisher
    1 min side plank per
    30 band pull aparts
    2 min hamstring stretch

  • CFPORVOO WOD 15.8.2018 Workout

    21-15-9

    ring dips
    air bike cal

  • 14.8.2018 Workout

    WHAT TO DO?
    -Do a WOD you missed
    -Active recovery
    -Mobility
    -Work on weaknesses (accessory workout)
    -Socialize and HAVE fun!

    Snatch technique at 18:00