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

  • V-ups Workout

    50 V-ups for quality

  • PALOMIESPENA Strength

    Toistomaksimi penkkipunnerruksessa 45/25 kiloa minuutissa: (Palomiesten testi)
    - lämmöt sotilaspenkki 45/25 3 x 3
    - 2. lämmöt normipenkki nopeita 3 x 3
    Lopuksi kellotetaan minuutti jossa lasketaan toistot 45 / 25 kiloa

  • 121016 Workout

    12min AMRAP of:
    10 x Burpees
    20 x Alternating reverse lunges with KB or DB
    30 x DU

  • Mobility + Movement Prep Workout

    Dowel wrist + shoulder mobility
    Dynamic track drill warmup (hips, calves, sprint technique)

    Warm up circuit:
    2 x20sec on:10sec off:
    plank-pushup
    prisoner jump squats
    Hollow Holds

    Then 2min Muscle up talk

    10min

    SOD: frog stretch

  • VOIMA/TEKNIIKKA Strength

    4 sets of:
    Back Squat x 6-8 reps @ 30X1
    (Challenge yourself, if you achieve 8 reps, you must increase the weight) Rest 90s.
    Wall slides x 5 reps @ 3030
    Rest 90s.

  • 111016 Workout

    3 rounds for time of:
    10 x strict HSPU
    20 x Pull ups
    Run 400m

  • CFPORVOO WOD 10.10.2016 Workout

    5 rounds
    17m one hand kb rack carry 24kg/16kg
    10 front squats 80kg/50kg

  • 5-8 rounds: Workout

    3+3 TGU,
    10+10 Pistol Squat,
    10 Passthrough (parallettes/kb/boxes)

  • Squat Strength

    Back Squat work up to 75% max

  • 10/3/16 Workout

    Start up(14)
    stretch/roll 6 mins-quads, hams, calves

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    2rds(6)
    10 plyo jump
    8 deadlift(bar)
    6 toe to bar/knee to elbow
    4 hang sq sn(bar)

    sn balance(7)-work up, form is the focus.
    ohs-work up to a 1rm(10)

    Fitcamp
    50 squats
    50 du's or 150 du's
    50 sit ups
    50 step ups
    50 db pp
    50 squat jumps
    500 m row

    Metcon(11)
    8 rds
    5 pull ups
    5 ohs 95/65
    then 400m run

    Metcon-comp(11)
    8 rds
    5 strict c2b
    5 ohs 115/85
    then 400m run

    Finisher
    30 oblique crunch per side
    low back smash/stretch(3)
    sh distraction(2) per