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

  • Morning Intervals Workout

    8x 2min ON/2min OFF

    25-35/18-25 Cal. of
    A) Row
    B) Echo Bike
    C) SkiErg
    D) BikeErg

    • Max Burpees in the remaining time

  • CFPORVOO WOD 26.1.2021 Workout

    20 min AMRAP
    10 push ups
    8 pull ups
    20 wall balls 9kg/6kg
    50 DU

  • Bike it Workout

    16 x 20s. on 10s. off
    assault bike for cal

  • Barbell cycling Workout

    Barbell cycling

    Every 4 min x 4 rounds (0,4,8,12 min) Total time: 16 min
    15 Bar over burpees
    15/12/9/6 Power cleans
    15/12/9/6 STOH

    *Lisää painoa tankoon joka kierroksella
    *tavoite että lepoa jää vähintään 1min / kierros

    *Barbell: 40/30, 50/35, 60/40, 70/45 kg

  • AMRAP 8 min Workout

    AMRAP 8 min

    8 Power snatch 42,5/30 kg
    8 pull-ups

  • Ring muscle ups & Front squats Workout

    E2MOM for 16min (8 rounds total)
    Odd: 5 Ring muscle ups
    Even: 10 Front squats 75/55kg

  • 4 kierrosta tekniikka Workout

    4 kierrosta tekniikkaa

    3-5 leuanveto/rinta tankoon leuanveto/palomiespunnerrus

    Keskity itsellesi tärkeään osioon (esim kippi/toistojen nivominen yhteen/hollow-asennon ylläpitäminen palomiespunnerruksessa), pidä sarjojen välissä reilu tauko.

  • Conditioning 16-01-2021 Workout

    In teams of 3:
    30-45-60 Pull-ups
    300 Meter Farmer Carry
    9-6-3 Turkish Get-ups
    3 x Stairs

    So round 1 is: 30 Pull-up, 300m Carry, 9 TGU, 3 Stairs as team totals.
    - Goal: Split reps evenly and have fun!
    - Rx+: Handstand Walk for TGU, you decide the distance
    - TIME CAP = 40:00

  • Ke 13.1.2021 perus:penkki Strength

    Facepulls 4x20

    Penkki 3x8x70%

    Vipunostot eteen levypainolla 4x10
    -3s pito

    Pullover 4x20

    Hauiskääntö tangolla 4x20

    Etunojapunnerrus 4x20
    -lisäpaino tarvittaessa

  • NBT C&J Strength

    Every 60sec 5rounds
    C&J 50-60%

    Every 90sec 5rounds
    C&J 70-80%

    Every 120sec 5rounds
    C&J 90-100%

    Two last session on WODconnect