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

  • Push-pull -bodybuilding Workout

    EMOM15:
    a) 8-12 seated double db shoulder press
    b) 10-15 reverse grip Yates row
    c) rest

    TC: 45s / interval.

    Target: Find RPE8-9 of the day for a & b, this is meant to be base strength / bodybuilding work so go fairly heavy while maintaining control.

  • Gymnastics work Workout

    30s on - 20s off, 5 rds (WOD) / 30s on - 30s off, 4rds (EASY):
    a) wall walk
    b) ring row w/ 2s hold at the top
    c) wall sit
    d) mixed carry

    This workout is for quality, so focus on excellent execution & control throughout the movements.

  • Sunnuntain Pitkä Workout

    3x 15min

    A) Kone

    B) 8-10X/Liike
    Yhden jalan mave
    Punnerrusasennosta kuulan siirto
    Ristilinkkari
    Oh-askelkyykky
    30s-1min tauko

    C) 8-10x/Liike
    Kepillä olkapäiden liikkuvuus
    Tuulimylly
    Syväkyykystä rintarangan kierto
    Syväkyykystä ojennus
    Rento roikunta

  • Gymnastic Workout

    3-4 rounds

    5-10 strict hspu/ 10 handstand shoulder taps/ box shoulder taps
    10 weighted hanging knee raises
    10 DB’s bent over row
    20-30sec arch hold

  • Strength 21-06-2023 Strength

    EMOM x 8 MINUTES
    MIN 1 - 5 TNG Library Deadlifts
    MIN 2 - 100m Run
    *Start light and build to or beyond the workout weight. No bar slamming for TNG.

  • Strength Workout

    For quality
    15-12-9-6-3
    Strict HSPU (scaling as needed)
    Ring Row with feet eleveated
    15 mins to complete

  • Strict hspu EMOM6 Workout

    • target 2-3 reps
    • deficit/ 1 abmat/ negatives 1-2/ box

  • FBB Sunday Workout

    16min Erg

    Every 4min, perform 3 Rounds
    (Starting 0:00)

    5 t2b (k2e)
    4 double db strict press (22,5/15)
    6 alt. db snatch (22,5/15)
    1-2 pull-ups (jumping pu)

    —————-

    5min rest

    —————

    15min Erg

    Every 3min, perform 1 Round
    (Starting 0:00)

    (22,5/15)
    8 bent over row L
    8 upright row L
    8 strict press L
    8 bent over row R
    8 upright row R
    8 strict press R

  • CFPORVOO WOD 16.6.2023 Workout

    6 min EMOM
    ODD 6 strict pull ups
    EVEN 10 push ups
    1 min rest
    6 min EMOM
    ODD 6 burpees
    EVEN 10 alternating lunges with barbell 60kg/40kg

  • Front squats Strength

    A1) Front Squats 4x1x90%