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

  • WOD Workout

    AMRAP 16:00
    21 USA Kettlebell Swings @24/16kg
    12 Kipping Pull-ups
    400 Meter Run
    Goal: 3+rounds

  • OPTIONAL Workout

    3rounds:
    15-20 ghd hip extension
    30-60s D-ball hold

  • Heavy sandbag carry Workout

    Pick up a heavy sand bag and carry on for as long as possible.
    Sandbag must be hold as bear hug style.
    For distance

  • CrossFit vingutusta tiimeittäin Workout

    CrossFit vingutusta tiimeittäin

    In team of 3:
    Amrap 8 min
    63 cal bike erg
    63 DU`s
    63 KBS 24/16 kg

    2 min rest

    Amrap 8 min
    45 Toes to bar
    45 wall balls 9/6
    45 cal bike erg

    2 min rest

    Amrap 8 min
    27 Burpee
    27 KB snatch 24/16 (lattiasta lähtö)
    27 Cal bike erg

    Toistot saa jakaa miten haluaa. Yksi kerrallaan tekee duunia, muut lepää. Liikkeet tulee tehdä järkässä. Vinkkinä nopeet vaihdot! Voi tarvittaessa tehdä myös air bikella.

  • OPTIONAL Workout

    2rounds for time:
    Hikilenkki

  • Deadlift wave Strength

    Deadlift Wave
    3x 6-5-4
    1: 4-6 reps in tank
    2: 2-4 reps in tank
    3: 1-3 reps in tank
    .
    90s rest between the sets, 2min rest between the rounds

  • CFPORVOO WOD 11.9.2020 Workout

    3 rounds

    10 sumo deadlifts 120kg/85kg

    10 HSPUs

    10 cal row

  • PK-treeni Workout

    Käy kävelyllä, juoksemassa, pyöräilemässä jne.

    60-90 min

    *Pidä sykkeet pk-alueella = pystyy puhumaan puuskuttamatta

  • WOD Workout

    AMRAP 30:00 with a partner:
    50 Wall Balls @9/6kg
    50 Calorie Row
    40 Sit-ups
    40 Hollow Rocks
    30 Sumo Deadlift High Pull @ 35/25kg
    30 Power Snatch @ 35/25kg
    20 Overhead Squats @ 35/25kg
    20 Thrusters @ 35/25kg
    10 Box Jump Overs @60/50cm
    10 Burpee Box Jumps @60/50cm
    Goal: 2+ rounds

    Goal: One person works at a time. Split as desired.
    Rx+: 10 Ring Muscle-ups in place of 10 Box Jump Overs

  • Tuesday 1st September 2020 Workout

    WOD (a)

    5RFT

    6 Clean 70/50
    12 Pull ups
    24 Double unders

    WOD (b)

    5RFT

    6 Clean 50/30
    12 ball slams
    48 Single unders