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

  • 10 rounds Workout

    2 Muscle ups / (4 C2B/PU)
    6 Push ups
    15 Air squats

    (Time cap: 15min.)

    • Ohjeistus:
    • Suorita rennon reippaasti 10 kierrosta tai max 15min. ko. liikkeet/toistot.
    • Voit skaalaa toistoja tarvittaessa alas, mikäli yhteen kierrokseen meinaa kulua aikaa yli 90s.
    • Jos ei kippiliikkeet vielä suju, niin voit joko harjoitella tekniikkaa aina 30s./krs, tai esim. suorittaa 4 Rengassoutua/tiukkaa leukaa kuminauhalla.

  • CFPORVOO WOD 24.9.2020 Workout

    3 rounds

    16 box over step ups 60/50cm 24kg/16kg (kettle bell in rack position)

    20 cal airbike

  • Thursday 24th September Strength

    Every 2 minutes * 5 rounds

    Advanced: Strict Ring muscle ups

    Intermediate: Strict ring pull ups

    Beginner: Pull up progression

  • Strength Workout

    A)
    Push Press
    3 x 5 @ moderate load. Rest 90s.
    - Build to a moderate load roughly 75% of 1RM if known then perform three work sets with it.

    • between sets work on your kipping technique , focus on efficiency, linking reps together

  • Sofie Workout

    For time

    400m run
    30 thrusters 40kg
    15 burbees
    3 ropeclimbs
    20 thrusters
    10 burbees
    2 ropeclimbs
    10 thrusters
    5 burbees
    1 ropeclimb
    400m run

    TIMES TO BEAT

    Beginner athlete: 16min 46sec
    Average athlete: 13min 58sec
    Advanced athlete: 11min 10sec
    Elite athlete: 8min 23sec
    Regional athlete: 7min 16sec

  • EMOM 16 Workout

    EMOM 16
    5 Press in Split ( L leg forward)+ 10s hold at receiving position
    5 Tempo Front Squat 3201
    5 Press in Split ( R leg forward)+ 10s hold at receiving position
    REST

  • NBT Workout

    3X12min AMRAP WORKOUT ★

    1)
    5 bar mu / C2B /pull ups
    10 HSPU
    15 air squats
    REST 5 min

    2)
    Run 200m
    50 DU
    5+5 KB snatch ( pick heavy)
    REST 5 min

    3)
    3 rope climbs
    15 box jumps
    8 DL (110/80kg

  • NBT SNATSILÖITÄ Strength

    Every 90sec 6rounds

    Power Snatch + Snatch + OHS

    REST 90sec

    Powerish Snatch + Snatch

    Täytä kilot vain tokalta setiltä. Ensimmäinen kierros oli alkuverraa

  • CFPORVOO WOD 16.9.2020 Workout

    3 rounds
    3 wall climbs
    6 burpees
    9 K2Es
    12+12 side crunches

  • FOR TIME Workout

    5 Rounds FOR TIME:
    9 Push Jerk
    12 Pull up
    24 Air Squat
    .
    35/50kg
    TC: 12MIN