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

  • EMOM 7: handstand walk Workout

    • max meters in 20sec
    • shoulder taps/ weight shifts/ handstand hold 20sec

  • WOD Workout

    YGIG 20min AMRAP

    20, 40, 60, 80...
    Tuplaa/Sinkkua
    30Cal
    Koneella
    20
    Istumaannousua

  • Back Squat Workout

    Back squat:
    4x8 - same weight across all set
    - rest ~90s between sets
    - same weight as last week's 10RM test / RPE 8 / ~74% of 1RM

  • Conditioning 18-07-2023 Workout

    PERFORMANCE
    4 x 4:00 work, 1:30 rest
    20/15 Cal Bike/Row/Ski
    15 Toes to Bar
    10 Front Rack Alt. Lunges @60/42.5kg
    Max Ring Muscle-Ups/Bar MU/ Chest to Bars in Time Remaining.

    FITNESS
    4 x 4:00 work, 1:30 rest
    15/12 Cal Bike/Row/Ski
    15 V-Ups
    10 Front Rack Alt. Lunges @ light
    Max Up-Down Pull-Ups in Time Remaining.

  • CFPORVOO WOD 5.7.2023 Workout

    B1) 21-15-9
    row cal
    wall ball 9kg/6kg
    box jumps 60cm/50cm
    time cap 10min

  • BBF 130723 Workout

    8 Intervals
    New start every 6th minute
    Alt A and B

    A) 20/15 Calories
    +
    2 Rounds of:
    6-10 Box Jumps
    6-10 Wall Balls
    6-10 Weighted Sit-ups

    B) 300m Run
    +
    2 Rounds of:
    6-10 Double DB Power Cleans
    6-10 Double DB Lunges
    6-10 Double DB Shoulder to Overhead

  • Conditioning 14-07-2023 Workout

    PERFORMANCE
    AMRAP x 12 MINUTES
    15/12 Cal Bike/ Row/ Ski
    6 DB Renegade Row + DB Power Clean @22,5/15 kg/h*

    FITNESS
    AMRAP x 12 MINUTES
    12/10 Cal Bike/ Row/ Ski
    6 DB Renegade Row + DB Power Clean @light-moderate*

    1Rep=Push-Up+Row(R)+Row(L)+ Power Clean.
    *     RPE: 7

  • "THE FIRE CHIEF" Workout

    6 kierrosta. Aloita uusi kierros 3min välein. (Total 18min)

    • 6 burpee
    • 18 käsipainotempaus vuorokäsin (N 15kg / M 22,5kg)
    • 7 toes-to-bar
    • 9 goblet-kyykky (N 15kg / M 22,5kg)

    Ota aika jokaiselta kierrokselta. Kierroksella on 3min aikaa suorittaa liikkeet ja jäljelle jäävä aika on lepoa. Tulos on hitaimman kierroksen aika.

  • ”Voimakardio” Workout

    ”Voimakardio”

    Parin kanssa
    21,15, 9 cal laite
    10 raskas pallo/säkki rinnalleveto olalle

    josta suoraan

    21,15, 9 cal laite
    10 askellus boksille 2kp

    Aikaikkuna 20-30min

    Molemmat suorittavat kaikki kalorit ja toistot. Vaihto kierroksen välein.

  • STRENGTH Strength

    Back squat 7x2
    -nouseva paino
    -lepo 3-4min sarjojen välissä