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

  • "Yhteistreeni" Workout

    In Teams of 3:
    3 Rounds:
    400 Meter Team Run
    50 Barbell-Facing Burpees
    10 Rope Climbs
    ... Directly into...
    21 Clean and Jerks (50/35)
    21 Clean and Jerks (60/42.5)
    21 Clean and Jerks (70/50)
    21 Clean and Jerks (80/57.5)
    21 Clean and Jerks (90/65)

    Time cap: 30min.

  • Mini "Eva" Workout

    Mini "Eva"

    5 kierrosta

    400m juoksu
    20 Kahvakuula heilautus
    10 Leunveto

  • CFPORVOO WOD 12.6.2020 Workout

    4 rounds
    8 push presses 60/40kg
    8 back squats 60/40kg
    8 pass throughs

  • Ma 8.6.2020 Kyykky Strength

    Kyykky 4x8x71%

    Maastaveto, tempausote 4x6 (noin 50% maastavedon maksimista)

    ”Syväkyykky/pn-kyykky” 3x12 (noin 30-40% kyykyn maksimista)
    -pohjassa 1s stoppi

    SitUps 3x12 (lisäpaino niskaan)

  • Chin up Strength

    3 x max

  • 10min Workout

    8-12 x Ring Row
    rest 30s
    8-12 x Push Up
    rest 30s

  • 12 min Workout

    Shoulder Press x 6
    rest 30s
    Chin Up x 6
    rest 2min

  • WOD Workout

    "Norman Sweet 35" ||| Monthly Challenge JUNE

    Partner Wod (You Go, I Go )
    For time :
    Buy in : 35 Back Squat from floor @80/53kg
    scaled1@ 70/47kg, scaled2@ 60/42,5kg

    6 rounds
    1 round of DT @60/42,5kg each person
    9 HSPU kipping
    8 Bar facing burpee
    5 Man Maker @2x 22,5/15kg

    Buy out : 35 box step over @2x22,5/15kg

    Timecap: 35 mins

    DT weights : scaled1@ 50/35kg, scaled2@40/27kg

  • Pe 5.6.2020 Maastaveto Strength

    Pendlay Row TAI Raakarive 6x3

    Jännehypyt 6x3 (voit tehdä 1.liikkeen aikana)

    Maastaveto 12x50%, 10x60%, 8x70%

    Etukyykky 3x8 (40-50% kyykyn maksimista)

  • AMRAP's Workout

    AMRAP 5:
    Buy-In: 100 Double Unders
    Into Max Rounds:
    6 Lateral Burpee over bar
    12 Front Squats

    Rest 5min...

    AMRAP 5:
    Buy-In: 100 Double Unders
    Into Max Rounds:
    6 Lateral Burpee over bar
    9 Thrusters

    Rest 5min...

    AMRAP 5:
    Buy-In: 100 Double Unders
    Into Max Rounds:
    6 Lateral Burpee over bar
    6 Clusters

    (Rx: 42.5/30kg)