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

  • Weighted pull ups Strength

    1) Weighted pull ups 3x4x50%

  • "Back Attack" Workout

    3-4 rounds for quality:
    10 Dual DB Bend Over Row, pick load
    15-20 Back Extensions
    - Rest as needed

  • CFPORVOO WOD 1.12.2022 Workout

    45 min PK
    2000m bike
    600m row
    10 jeffersson curls
    10 + 10 dumbbell curls
    10 + 10 dumbbell shoulder press
    30 s HBH
    30 s ABH
    30 s hang on the bar

  • Joulukalenteri 1.12. Workout

    "Plate pinch"

    Kuinka kauan pystyt pitämään kahta 10 kilon kiekkoa sormiesi varassa. Huom - kiekoista on pidettävä kiinni siten, ettei sormet mene kiekon kourun alle. Instagramista ja Facebookista näet video ohjeet. Merkkaa aikasi tänne!

  • Power Clean (Partner WOD) Workout

    For time w/ partner:
    10-8-6-4-2 Power Cleans @60%
    - Perform 10 Power Cleans, then your partner does 10, 8-8 all the way down to 2.

    Rest 3:00

    5-4-3-2-1 Power Cleans @80%
    - Complete the same way

  • Back Squat Strength

    5 sets of Back Squat
    Set 1: 5 @75%
    Set 2: 3 @80%
    Sets 3-5: 1 @85%
    - Rest as needed between sets.

  • Kotitreeni 3 Workout

    Warm up
    2 rounds
    30 lateral jumps over stick/line
    6-8 stick over burpees
    10 pass thoughs
    5 tall muscle snatch with stick
    5 snatch grip press behind neck
    5 ohs

    Weightlifting skills (with stick)
    The Burgener Warm up

    8-10 times this whole set.

    Workout
    Try to be explosive on each rep, we dont want to
    slow down during working

    Every 2 min for 6 minutes (3sets)
    6-8 jumping air squats
    Every 2 min for 6 minutes (3sets)
    6-8 jumping lunges
    Every 2 min for 6 minutes (3sets)
    6-8 clapping push ups (you can be on your knees)
    Every 2 min for 6 minutes (3sets)
    6-8 single arm press/push press with kb/db (R/L)

    Cool down / Mobility
    2 rounds
    25 jumping jacks
    10+10 käsien/hartioiden pyörittelyt (eteen/taaksepäin)
    5+5 bodyweight windmills (tempo 2-3 sec down/up)
    20 high knees
    rest 30 sec bwn round

  • Row 1000m Workout

    Row 1000m

  • Hang Power Clean Strength

    4 rounds of:
    3 Hang Power Cleans @65% 1RM Power Clean
    Rest :40
    2 Hang Power Cleans @75%
    Rest 1:00
    3 Hang Power Cleans @65%
    Rest 2min btw rounds
    - Sets need to be done unbroken
    - Focus on good movement

  • Saturday Madness Workout

    6 rounds with a partner;
    6 Squat Clean@70/47kg
    12 Cal Bike/Row/Ski
    18 Lateral Box Jump Overs @60/50cm
    24 Double KB/DB deadlift
    100 Meter Farmer Carry

    Goal: Challenging effort, same weight for carry and DL, splitting all work evenly. Your choice of weight for the carry
    Rx+: 75/55kg

    Timecap: 35 mins