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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

  • STAMINA Workout

    Every 3:00 x 7 sets:
    400-m run (ULKONA!!!)
    – score is your slowest 400-m time.
    -skaalaus 300m = 2x pihalenkki

  • Strict pull up 3 x 5 Strength

    • weighted
    • bodyweight
    • negative
    • feet on the ground
    • rest 1:30

  • WOD Workout

    AMRAP x 12 MINUTES
    2 Rope Climb (sc: 1 or 2x 1/2 rep, or 3 from floor to stand and back)
    16 Deficit Push-Ups*
    16 x Anchored Sit-up Throws (in air)
    *Use plates create deficit and for the anchor

    Extra:
    2-3 sets for quality
    15 Banded face pull apart
    15 Banded biceps
    10/10 pallof press

  • Painonnosto: Halting Snatch Deadlift Strength

    Snatch grip lift off w 3sec hold just off floor and 3 sec hold at knee
    1×3@60%, 70%, 80%, 85%, 90%, 95%
    Maintain core!

  • 4.5.2023 Run Forest, Run! Workout

    Hölkkää / Juoksua 45 Minuuttia PK 2

    Voit jakaa 7 min hölkkää / 2 min kävelyä.

  • Front squat Strength

    5 x 3 @77.5%
    *rest ~90 sec btw sets

  • "Keuhkot auki"/Vierumäkileiri 2.0 Workout

    2hlön tiimissä

    3k soutu/hiihto tai 4mailia pyörällä
    100 burpeeta
    1200m juoksua

  • CFPORVOO WOD 10.5.2023 Workout

    21-15-9
    push press 50kg/30kg
    kb swing 24kg/16kg

  • WOD Workout

    ON A 30:00 RUNNING CLOCK...
    1200m Run
    -Immediately Into
    8 ROUNDS
    10 DB or KB Alt. Farmers Lunges @ moderate-heavy
    12 x Anchored Sit-up Throws (to wall)
    -Immediately Into
    Max Cal Bike/Row/Ski w/ Time Remaining.
    RPE 8

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - :25/:25 Foot Massage with ball
    MIN 2 - :25/:25 Calf roller
    MIN 3 - :50 Child's Pose

  • Skill Workout

    Practice :
    - DU 2 mins
    - K2E / TTB 6mins
    - rope climb 6mins