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

  • WOD: Kb metcon Workout

    For time
    50 lateral kb jump over
    40 KBS
    30 goblet squat
    20 s.a. kb thruster
    10 lateral burpee over kb

    Rx: 24/16, TC: 9min

  • 40 min 4 liikettä Workout

    40 min.

    Aloita treeni 2 km soutu/hiihto tai 4 km pyörä

    5 Yleisliike
    10 Istumaannosu
    15 Kahvakuula heilautus
    30sek kuollut koppakuoriainen

  • Day 25 - Rest or active recovery Workout

    Wu: Easy swim for 200m

    A: Swim 9 x 150 m. Rest 1 min between sets. Start easy and increase speed if feeling good. Goal is not to go too fast but to maintain relaxed feeling through the whole exercise.

    Cool-down: Easy swim for 200m

  • WOD Workout

    WORKOUT
    FOR TIME
    1000m row
    50 Back Rack Lunges @43/30kg
    30 Toes to Bar
    800m row
    40 Back Rack Lunges
    25 Toes to Bar
    600m row
    30 Back Rack Lunges
    20 Toes to Bar

    24:00 Time Cap

    FINISHER
    3 SETS
    12 DB Zottman Curls
    10/10 SA DB Upright Row
    1:00 Hollow Hold*

  • Hip trust Strength

    Hip trust 3 x 6

  • HS PROGRESSION Workout

    1) HS progression
    - Wrist warm up
    - shoulder warm up
    - HS against the wall 4x36s, perfect hand stand position is your goal, keep your toe nails and nose on the wall, nothing else.

  • CFPORVOO WOD 24.1.2022 Workout

    10 min Amrap
    6 dumbbell thrusters 2x22,5kg/2x15kg
    12 kb swing 24kg/16kg
    24 sit ups

  • WOD Workout

    20 Minutes on the clock with 1 Kettlebell:
    10 Single Arm Russian Swings Right
    10 Single Arm Russian Swings Left
    8 Single Arm KB Rows Right
    8 Single Arm KB Rows Left
    6 Single Arm KB Thrusters Right
    6 Single Arm KB Thrusters Left
    4 KB Front Rack Forward + Reverse Lunges Right
    4 KB Front Rack Forward + Reverse Lunges Left
    2 Turkish Get-ups Right
    2 Turkish Get-ups Left
    *Rest as needed between rounds + movements
    goal: 4 rounds

  • Strength Workout

    Bulgarian split squat
    10-10-10-10
    5 reps each side
    - build up to heavy
    - 2 mins rest btw

  • 220922 Torstai Workout

    DELOAD WEEK

    Easy aerobic conditioning

    3 rounds
    2min row
    2min AMRAP: 10 KB deadlift + 10 KB swing 24/16
    2min row
    2min AMRAP: 10 sit-up + 10 back extension
    2min row
    2min AMRAP: 10 walking lunges + 10 push-up