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

  • 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.

  • Conditioning 08-06-2023 Workout

    A)
    EMOM x 9 MINUTES
    MIN 1 - :20 Tib Raises + :20 Calf Raises off Plate
    MIN 2 - :20 Glute Bridge-Up + :20 Glute Bridge-Up Hold
    MIN 3 - :50 EZ Jog/Walk

    B)
    EMOM x 12 MINUTES
    MIN 1&2 - AMRAP of 12 Total Plate Half Moon + 20 Sit-Ups
    MIN 3 - 1:00 Row/Bike/Ski/Shuttle Run/Single Unders

    C)
    EMOM x 12 MINUTES
    MIN 1&2 - AMRAP of 12 KB Russian Swings + 20 Alt. Russian Twists
    MIN 3 - 1:00 Row/Bike/Ski/Shuttle Run/Single Unders

    • RPE 5-6

  • Sunnuntain Pitkä Workout

    Emom 50:

    1) Kone
    2) Kone
    3) Lepo
    4) 5-8 Joogapunnerrusta ja joka toinen kierros rapu+
    R-ranka
    5) 8+8 Sivutaivutusta (kp/kk)

  • Split jerks Strength

    Split jerk 3x1x80%, 3x1x85%

  • Sunnuntain Pitkä Workout

    4× 12min

    1) Kone 2x 6min (2:lla koneella)

    2) 8-10 toistoa liike (tangolla)
    Niskan takaa pystypunnerrus
    Hyvää huomenta
    Askelkyykky kierrolla
    Lapapunnerrus kupista

    3) 8-10 toistoa liike
    Lankkuburpee askeltaen
    Yhden käden kahvakuulaheilautus
    Sivutaivutus kahvakuulalla
    Jalkojen nosto kuulan yli

    4) 8-10 toistoa liike
    Skorpioni
    Kepillä olkapäät
    Pohjepumppaukset kulmanojassa
    Rento roikunta

  • Gymnastic bodailu Workout

    3-4 rounds

    8-10 seated barbell behing neck snatch grip press
    6-10 hanging shoulder taps
    6-10 handstand shoulder taps/ box shoulder taps
    10 barbell behind neck side bent