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

  • Partner WOD Workout

    “Partner WOD”
    AMRAP 20
    50 Wall Balls
    50 Double Unders
    40 Box Jumps
    40 Toes-to-bar
    30 Burpees
    30 Pullups
    20 Front Squats 50/35kg
    20 Handstand Pushups

  • Saturday WOD Workout

    Pari WOD:

    part 1:
    3000m row

    part 2:
    35 partner deadlifts 180/120 kg
    20 synchro burpees over the bar

    part 3
    150 partner wall balls

    Vaihdot vapaasti osissa 1 & 3. Jokainen osa tulee suorittaa ennen siirtymistä seuraavaan. Part 2: Molemmat kiinni tangossa ja burbeet synkrona.

    TC: 35 min.

  • Morning Intervals Workout

    In teams of 3-4

    5x6min (rest 90sec)

    A) ME Assault Bike

    B) ME Sled Push

    C) 3x 90sec ON/30sec OFF of Rowing

    D) ME SkiErg

    E) Run - Burpee combo

  • Skill Workout

    Skill (15 mins )
    3 Rounds for quality :
    - L-Sit Hold x 30'' (accumulate )
    -Handstand Hold 2x30''
    - Alt. Pistol Practicex ( Amrap 2 mins )

  • Extra Credit 22-10-2018 Workout

    5 Minutes of Recovery Work ie.
    Light row, jog, or bike.

  • 20.10.2018 J&R Workout

    Takakyykky 8x3@80%

    Polvelta tempaus 2x1@70%, 3x1@75%

    Polvelta rive + työntö 2x(1+1)@70%, 3x(1+1)@75%

    Selänojennus pito (kaveri istuu jalkojen päällä) 3 x max

    Lisäpaino lankku 3x30sek

  • CFPORVOO WOD 18.10.2018 Workout

    3 rounds
    12 ring push ups
    12 box over jumps 60cm/50cm
    12 pistol squats alternating
    12 passthroughs

  • Saturday WOD Workout

    CORE WOD

    Neljä suorituspaikkaa:

    1. Good Morning x10
    2. Russian twist kahvakuulalla / levypainolla x10
    3. Barbell roll out x10
    4. Slam ball x10

    time cap 50 min: for quality

  • TGU Strength

    4x5 TGU with both hands
    - Start with your weaker hand
    - Same weight with both hands
    - Focus on quality, good movement, shoulders rotation and good stability
    - Go 5 reps unbroken and rest btw sets

  • Strength Strength

    Tempo Front Squat
    3-3-2-2-1
    - 3sec down , fast up
    -add weight each set
    -2-3 mins between sets
    - NO fails!