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

  • CrossLifting Workout

    A)
    Push-press
 3-3-3-3
    
B)
    Push-jerk 
2-2-2-2

    C)
    “Airforce”
20 Thrusters @43/30kg
20 Sumo Deadlift High-Pulls 
20 Push Jerks 
20 Overhead Squats 
20 Front Squats
    Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work.

    Timecap: 15 mins

  • ”Kahvakuula-silppu” Workout

    Aikaa vastaan:

    Buy-in: 10 Turkkilainen ylösnousu

    , jonka jälkeen:

    , jonka jälkeen:

    Buy-out: 10 turkkilainen ylösnousu

    N 16kg / M 24kg

    Voit pilkkoa yhden käden liikkeet miten haluat, mutta tee molemmilla käsillä yhtä paljon toistoja.

  • CrossLifting Workout

    “Sweet Sixty Zoli!”

    Partner Workout

    Buy in : 60 Syncro burpee

    Then
    60 cal row
    60 Hang power clean @50/35kg
    50 cal row
    50 Clean & Jerk
    40 cal row
    40 Front squat
    30 cal row
    30 Thruster
    20 cal row
    20 Push jerk

    Cash out : 60 Partner Deadlift @50/35kg

    Timecap : 35 mins

  • Conditioning 15-06-2023 Workout

    3 ROUNDS FOR QUALITY
    2:00 Bike/Row/Ski/Jog/Easy Jump Rope
    100/arm Single Arm KB/DB Suitcase Carry @ moderate
    10/arm Single arm KB/ DB Curl
    1:00 Bike/Row/Ski/Jog/Easy Jump Rope
    50m/arm Single Arm KB/DB Front Rack Carry @ moderate
    15 KB/DB Pullovers

    • RPE 5, take it easier today!

  • CFPORVOO WOD 19.6.2023 Workout

    4 rounds for time
    5 hang power cleans 80kg/50kg
    6 ring dips
    30 DUs
    20 cal row

  • CFPORVOO WOD 5.6.2023 Workout

    3 rounds for time, time cap 6 min
    20/15cal cal row
    15 wall balls 9kg/6kg
    if you finish before time cap rest 2 min and continue to next set
    3 rounds for time, time cap 6min
    20 cal air bike
    15 pull ups

  • Ma 12.6.2023 sisäänajo 1 Workout

    Kyykky 5x8x40%
    -joka sarjan välissä kyykkyhypyt x 10 ja pystysoutu käsipainoilla x 20

    Penkki 3x10 (40-50-60%)
    -joka sarjan jälkeen band-pull-aparts x 30

    Pystypunnerrus 3x15x30%
    -joka sarjan jälkeen hollow hold crunch x 20 ja hauiskääntö tangolla x 20

  • OPTIONAL Workout

    2-4rounds:

    5-15 push up
    10-15 snowangel

  • Saturday Madness Workout

    AMRAP 30 mins with Partner

    10 Hang Power Cleans @60/43kg
    10 Bar Facing Burpees
    200 Meter Run/Row/Ski
    - Goal: One partner completes a full round while their partner rests. Bar loading should be lightish and unbroken.
    6+ full rounds

    Extra:
    DB Hammer Curls: 2:00 x max reps.
    - Goal: 40+ Reps

  • For quality Workout

    WOD: 90s on / 30s off, 4 rounds:
    EASY: 75s on / 45s off, 4 rounds:

    For quality with partner, YGIG:
    a) 200m run (both)
    b) sled push
    c) sandbag carry
    d) ski / bike erg (both)
    e) weighted box step over

    Target RPE 6-7, avg. HR <160.