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

  • Dynaaminen liikkuvuus Workout

    🧸♠️🪅♥️🎭♦️🎲♣️

  • HS + MU tech work Workout

    A1) HS Against the box 5x12s
    B1) Partner assisted Ring MU or Ring Row Mu feet on the box 4x1

  • Deadlift Strength

    4-4-3-2 deadlift

    (1-3 reps in tank, heavyish)

  • Weighted gymnastics strength Workout

    4 rounds:

    3-5 weighted pull up
    3-5 weighted ring dip
    (rest as needed)

    Pyri lisäämään kiloja viime viikkoon
    skaalaus tarvittaessa ilman lisäpainoa

  • Cleans Strength

    Clean 10x1x80%

  • CFPORVOO WOD 28.6.2023 Workout

    12 min AMRAP
    10 alternating side squats
    10 double kettlebell clean and jerks 2x24kg/2x16kg
    10 cal Air bike
    10 T2B

  • Team Workout Workout

    2 rounds for time, in teams of 3:
    100/70cal Row
    30 GTOH @70/50kg
    - Rest 3min btw rounds

    TC 10min/round

  • Midsummer Workout

    Have a great Midsummer.

    Run 5-10km

  • Ke 21.6.2023 sisäänajo 5 Strength

    Maastaveto 8x50%, 5x60%, 3x70%, 1x80%, 10x60%

    SitUps x 20 / suorinjaloin mave x 20 (noin 25%) / lankku x 60s
    -3 kierrosta

    Hauiskääntö tangolla x 20 / rannekääntö tangolla x 20
    -3 kierrosta ( jos haluat pumpin, joka kestää juhannukseen asti, tee useampi kierros 😎)

    Loppuviikko huilia ja ensi viikolla sitten levätyn juhannuksen jälkeen kohti uusia maksimeita 💪🏻

  • Maanantai 19.6.23. FN Workout

    Warm Up
    3x40s easy/20s mod/10s fast cardio, rest 20s bwn
    then 2 rounds
    50 single unders
    20m bear crawls
    10-15 band pulls or ring row
    10 pass throughs
    :30 side plank R/L

    Skill
    Muscle Up Training
    2 rounds
    10-20s each hold (Active Hang, Chin over Bar, Ring Support and dip hold , L-sit
    2-4 SETS OF EACH
    Kip to swing x 3-5 reps
    ARCH SNAP X 2-3 REPS
    Turn with rings, feet on ground, Jump/Banded/Normal Muscle Ups of 2-3 reps

    Workout
    20 min amrap
    4 Barbell Thrusters @42.5/30kg
    6 Toes-to-Bar
    24 Double-Unders
    Scaling:
    4 Barbell Thrusters @35/25kg
    6 Hanging Knee Raises
    48 Single-Unders

    Score is total reps (1 round is 34 reps)