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

  • 3 rounds Workout

    AMRAP:
    1min.: Bike / Row / Air Run / Ski (Cal)
    1min.: Burpee over box (Box facing)
    1min.: One hand Dumbbell Snatch (22.5/15kg)
    1min.: Rest...

    • Ohjeistus:
    • Valitse laite, jota et ole käyttänyt vielä tällä vkolla.
    • Käsipainon tulisi olla sellainen, että jaksat suorittaa pidempää sarjaa (n. 30-60s.) yhteen putkeen. Suorita tempaukset vuorokäsin.
    • Tulos on kokonaistoistomäärä kolmelta kierrokselta.

  • Weightlifting - Snatch Workout

    Weightlifting - Snatch

    Build up to a heavy weight in a complex of: 2 Snatch pulls + 2 snatches

    • 2 x same weight before adding more weight.

  • Tiistai 7.7. Workout

    Handstand walk

    Wod
    3 Rounds
    600m Run
    20 T2B
    2 min rest

  • Endurance team WOD Workout

    Endurance team WOD

    In teams of 3 with D-balls / KB´s for 40 minutes:

    AMRAP 40 min:
    300 m bear hug carry (12x räkki ympäri)
    120 over the shoulder (alternating shoulders)
    300 m bear hug carry (12x räkki ympäri)
    3000 m row
    300 m bear hug carry (12x räkki ympäri)
    120 ball on the shoulder squat

    Share the work as needed. One works, two rests.

    Skaalaukset: Jos D-ball liian raskas, niin skaalauksena: Bear hug carry 2xkahvakuulat eturäkissä, Over the shoulder wall ballilla, Ball on the shoulder squat wall ballilla / yksi kahvakuula toisella olalla.

    Tiimit niin, että taso about sama, jotta treenin idea toteutuu!

  • SPESSUPERJANTAI Workout

    SPESSUPERJANTAI

    ”BIG FLOYD”

    For time:
    1600m Run (2x “peruslenkki”
    30 Burpees
    800m Run (1x “peruslenkki”)
    20 Burpees
    400m Run (4x lastauslaiturilta postilaatikolle)
    20 Burpees
    800m Run
    30 Burpees
    1600m Run

    TC: 60 min

  • WOD Workout

    10 Rounds
    3 Front Squat 80/50kg
    4 Box jump over
    5 Strict T2b /leg raises
    Timecap: 15 minutes

    Barbell from floor!

  • 30.06. Wod Strength

    WU - You Go I Go 3 rounds:
    100m Row
    10 Jumping Lunges
    20-30s Plank

    3x8 Back Squat
    REST 1,5-2min between sets

    EMOM10:
    3 Front Squat /70%

    5rounds every 2,5minute:
    5 Deadlift
    5 Hang Power Clean
    5 Front Squat
    5 Push Press
    50/35kg

  • CFPORVOO WOD 30.6.2020 Workout

    3 rounds for quality
    3 hang snatches 60kg/40kg
    3 OHS 60kg/40kg
    15 s L-sit
    6 drop jumps
    2 min rest

  • Morning Intervals Workout

    Teams of 2-3

    3x
    9min ON/1min OFF

    A) Row
    B) Ski
    C) Echo/Assault

  • CFPORVOO WOD 29.6.2020 Workout

    3 rounds
    10 ring dips
    10 T2B
    300m run