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

  • Pistokeikka Kalajoelle (011) Workout

    6 X Amrapseja
    5min work / 1min rest

    A)
    20 Air squat
    10 Push up
    2 Wall Walks
    Rest of time easy/moderate pace erg

    b)
    12 Deadlift 50/40
    9 Hang power clean 50/40
    6 push press 50/40
    Rest of time easy/moderate pace run

    Puolet porukasta aloittaa A kohdasta ja puolet B kohdasta. Tauon jälkeen vaihto.
    B osiossa haetaan sellainen paino tankoon, että pystyisi työskentelemään sen kanssa ilman isoja pilkkomisia.
    Ergit sekä juoksu kevyehkönä! Tarkoitus ei ole saada mahdollisimman paljon metrejä/kaloreita vaan ylläpitää hyvää tasaista tahtia niissä joka kierroksella.

  • Strength Workout

    EVERY 3:00 x 3 SETS
    Build to a Moderate-Mid Heavy Weight of...
    1 Thruster + 2 Front Squats + 3 Back Squats
    - FROM FLOOR

  • Power Snatch Strength

    6 sets of Power Snatches
    Sets 1-2: 2 @65%
    Sets 3-4: 2 @70%
    Sets 5-6: 2 @75%
    - No TnG, drop the barbell btw reps
    - Focus on good movement
    - Rest 2min btw sets

  • 7 sets for load: weighted ring dips Strength

    7 sets for load:
    5 strict weighted ring dips

    ScaledWOD
    7 sets:
    5 box dips

  • Clean & Jerk Strength

    12 sets of Clean & Jerk

    Sets 1-2: 2 @60%
    Sets 3-4: 2 @65%
    Sets 5-6: 1 @70%
    Sets 7-8: 1 @75%
    Sets 9-12: 1 @80%
    - Rest 2min btw sets

  • CFPORVOO WOD 10.1.2023 Workout

    8 min EMOM
    10 push press 60kg/40kg

  • WOD Workout

    AMRAP 15 mins
    16 Alterntating Goblet Step Up 24/16kg, @60/50cm
    16 KB Snatch 24/16kgkg (8 reps each arm)
    12 T2B
    50 Double Under
    Goal: 3+ Rounds

  • WOD Workout

    Wall Ball Mayhem
    For time
    Wall Ball 9/6kg

    RX+
    5 - 10 - 15 - 20 - 25 - 30

    RX
    5 - 10 - 15 - 20 - 25 - 30

    Beginner
    3 - 6 - 9 - 12 - 15 - 18

    *Unbroken sets, if a set is broken
    that set has to be started over
    after the penalty burpees are done
    RX+ & RX - 8 burpee
    Beginner - 5 burpee

    Timecap:15 mins

  • EMOM x15 Workout

    1.) Bike / Row / Run
    2.) Sandback over shoulder
    3.) T2B

    • you choose reps.
    • Go hard, but sustainable pace.

  • Front Squat Strength

    10x10 Front Squats
    - Start @50% and from there go by feel
    - Rest 2-3min btw sets