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

  • 3x 8 min AMRAP Workout

    3x8 min AMRAP

    In pairs YGIG

    A )Cash in: 100/80 cal air bike
    Remaining time:
    Max push- ups

    -REST 3 min-

    B) Cash in: 100 KB swing (american style) 24/16 kg
    Remaining time:
    Max pull-ups

    -REST 3 min-

    C) Cash in: 100 KB Front rack lunges 20/12 kg (tehdään paikallaan)
    Remaining time:
    Max toes to bar

    Score: push-ups + pull-ups + TTB

    *Aloittaa voi eri pisteiltä

  • 5 kierrosta 2 min lepo Workout

    30 Kaloria laite
    30 Kahvakuulaheilautus
    tauko 2 min
    30 Kaloria laite
    30 Kyykky
    tauko 2 min
    30 Kaloria laite
    30 Etunojapunnerrus
    tauko 2 min
    30 Kahvakuulaheilautus
    30 Kyykky
    tauko 2 min
    30 Etunojapunnerrus
    30 Kyykky

  • Dynamic deadlift Strength

    Dynamic deadlift
    8x2r @ 60-70%
    60s. Recovery

  • 4.2.2014 Strength

    Power clean 4x8

  • CFPORVOO WOD 6.11.2020 Workout

    4 rounds for max weight
    3 deadlifts
    3 clean pulls
    3 hang cleans
    3 jerks
    2 min rest

  • Pitkä hikoilu Workout

    Pitkä hikoilu

    In teams of 3 for time:
    Row 10 k.

    One rows and during the workout the resting team members share the work and complete as many rounds as possible:
    300 m Front rack carry 2x 20/12kg (12x räkki ympäri)
    300 m KB farmer’s walk 2x 24/16 kg (12x räkki ympäri)

    45 min timecap. Report the time and rounds. One rows, one rests, one performs the amrap.

  • Power Clean Strength

    Power Clean
    5-5-4-4-3-3
    Rest 90s between the sets

  • Barbell conditioning Workout

    EMOM x5:
    5 TnG Power snatch

    Rest 5min...

    EMOM x5
    5 TnG Squat clean

    Rest 5min...

    EMOM x5:
    5 Thruster

    • Go as heavy as possible.

  • 10min amrap: kahvakuularinnalleveto Workout

    10min amrap:

    • kahvakuularinnalleveto (N 24kg / M 32kg)

    Vapaat kädenvaihdot. Kuitenkin niin, että molemmille käsille tulee yhtä paljon toistoja

  • Strength Strength

    Front Squat
    6 x 2reps every 60-90s.
    - build up to a heavy double of the day and repeat 5 more sets
    - Controlled descent, explosive ascent