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

  • Ke 22.12.2021 perusvoima 5/9 Workout

    Ryhmä 1:
    -penkki 4x8x65-75%
    -pystyp.istuen käsipainoilla 6x8-15
    -valakyykky 4x5 (niin paljon painoa kun pystyy)
    -t-tankosoutu 6x12-20

    Ryhmä 2:
    -kyykky 6x5x65% + 1x20x30%
    -pystypunnerrus 4x8x40-50%
    -maastaveto korokkeelta 6x5x60-70%
    -lattiapenkki 4x8x75-85%

  • Pressing Endurance Strength

    Every 2:30 for 15 mins:
    9 Shoulder Presses
    max reps Push-ups
    - Start the strict press at 55% 1RM and build over the 6 rounds. Sets need to be unbroken.

  • Ma 20.12.2022 perusvoima 4/9 Workout

    Ryhmä 1:
    -kyykky 3x6x70%
    -vinopenkki 4x6x55-65%
    -etukyykky 4x5x40-50%
    -kulmasoutu 6x8x25-30%

    Ryhmä 2:
    -maastaveto 6x5x65%
    -2lankun penkki 6x8x80-90%
    -suorinjaloin mave 4x12x40%
    -situps 4x20

  • Crossfit Open 22.1 Workout

    Complete as many rounds as possible in 15 minutes of:

    3 wall walks
    12 dumbbell snatches
    15 box jump-overs

    CMOOOOOOON!!!

  • Quality metcon Workout

    Abs sculpting <3

    3 rounds
    30 mountain climber, knee to elbow
    20 KB deadbugs, hold 10-16kg KB in your hands ( 1 leg extension is one rep)
    10 alternate legs weigted pistol squats (10-16kg KB)

  • Lepopäivä Workout

    Rest day - what did you do?

  • PUSH PRESSES Strength

    Push press 3x1x95%

  • CFPORVOO WOD 25.2.2022 Workout

    5 rounds
    3 bar MUS
    10 v-ups
    10 box jumps 60cm/50cm
    10 push ups

  • 240222 Torstai Workout

    20min AMRAP

    Partner 1 does one round:
    50 double under
    20 KB swing 24/16
    10 toes to bar

    Partner 2 does AMRAP box step over

    Switching after one round of DU, KB swing and TTB. Result is the total amount of box step overs done in 20min.

  • WOD Workout

    Kahden tai kolmen hengen tiimissä 15min AMRAP:

    Kalorit koneella