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

  • Error 404 Workout

    5 x 6 min AMRAP (with a Partner) with 1 min rest between AMRAP's. Split reps/cals as you wish with your partner.

    Calories = 44 Cal (M/M); 40 Cal (M/F); 36 Cal (F/F)

    A.
    Row
    44 Sandbag Over Obstacle
    88 Double Unders

    B.
    Ski
    44 Medicine Ball Sit-Ups 9/6kg
    44 Burpee Pull-Up

    C.
    BikeErg
    44 Half Kneel, Single Arm DB (Strict) Overhead Press
    44 Medicine Ball Weighted Jump Squat 9/6kg

    D.
    Row
    44 m Single Arm DB Overhead lunges
    44 Single Arm DB Bench Press

    E.
    Echo bike
    44 Fat Bar Ground to Overhead 40/30kg
    44 Medicine Ball Pullover Crunch 9/6kg

  • CFPORVOO WOD 4.2.2016 Workout

    3 rounds
    5 MUs
    20 ABMAT sit ups
    10 kb-swings 32kg/24kg

  • 20 min 3 liikettä Workout

    20min raskaan pallon/säkin kanssa

    10 rinnalleveto
    20m askelkyykkykävely
    10 etunojapunnerrus

  • Helsinki City run Workout

    Run 21.1 km (half marathon).

  • WOD Workout

    "Karen"
    For time
    150 wall balls@9/6kg
    Time cap 12 minutes

    Compare to : 2020. 07. 27

    Extra:
    Reverse Crunch + Deadbug: 4 x 8-10 each. Rest 60s.

  • WOD Workout

    Warm Up
    200 meter jog
    10 Arm Circles Forward
    10 Arm Circles Backward
    10 Inch Worms
    10 Military Presses light weight

    Workout
    3 Rounds
    10 Hand Release Push Ups
    200 meter run
    10 Ground to Over Head
    -Rest 3 Minutes-
    3 Rounds
    20 Hand Release Push Ups
    200 meter run
    20 Ground to Over Head

    Accessory
    3 sets
    20 Plank Knee to Elbow
    10 Superman

    Cool Down
    Cadet lead PRT

  • WOD Workout

    YGIG: 8 kierrosta aikaa vastaan

    500m Soutu/hiihto tai 1000m pyörä
    12 Maastavetoa 45-55%
    21 Boxihyppyä

    -Toistot saa jakaa miten vain, mutta yksi suorittaa kerrallaan.

    TC: 35min

  • Conditioning 25-09-2021 Workout

    AMRAP 30:00 with Partner
    30 Power Cleans @42.5/30kg
    200 Meter Run/Row/Ski or ½ Stairs
    30 Thrusters
    400 Meter Run/Row/Ski or Full Stairs
    30 Power Snatch
    600 Meter Run/Row/Ski or 1+½ Stairs

    • Goal: Sustainable effort. Split work in half. Bar load should be light and sets of 5-10 should be doable.
    • Rx+: @52.5/35kg

  • NBT C&J waves Strength

    Every 60 sec 4rounds
    Power Clean
    Hang squat Clean + Jerk

    Every 90 sec 4rouds
    Power Clean + Jerk
    C&J

    Every 2min
    C&J

  • Kehonhuolto Workout

    Rintarankaan kiertoa ja olkapääjuttuja