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

  • Pull-ups Workout

    Every 1:30 x 6:
    Odd: 3 Weighted Pull-ups (build up)
    Even: 6 Strict Pull-ups

    Rest 4:00

    EMOM 6:
    Odd: 3 Strict Pull-ups
    Even: 6 Kipping Pull-ups

  • "All Hundreds" Workout

    For time:
    100 Barbell Upright Row
    100 Barbell Bicep Curls
    100 Standing Barbell Skull Crushers
    - You can divide the reps as you wish
    M/W: 20/15kg

  • 5 x Alkavalla 3 min 3 liikettä Workout

    5 x Alkavalla 3 min

    1. Naruhyppy (100 tuplaa/200 yksittäinen)
    2. 60 m Farmari kävely 2 x Kahvakuulalla
    3. 12 Paholaisenpunnerrus yhdellä Käsipainolla

    Kesto 45 min

  • Perjantai 25.11.22. FN Workout

    Treeni 3
    Warm Up
    2 rounds
    20/16 cal machine
    10 glute bridges
    20 band pull aparts
    10+10 suitcase and 10 goblet squat
    5+5 half kneeling press

    Squat / OH streching for 5 mins

    Strenght
    Back squats 3x3 reps @60-70%
    rest 2-2.5 min bwn sets.

    Shoulder Press 3x3 reps @60-70%
    rest 2.2-5 min bwn sets.

    keskity kyykkyasentoon ja painopisteeseen, pystypunnerruksessa tiukka keski-
    kroppa ja hae linjaa niin että työnnät tankoa kohti suoraan ylös ja jopa aavistuksen
    takaviistoon.

    Metcon
    3 rounds for both, alt time with partner
    20/16 calories rowing or 15/12 calories air bike
    12-15 wall ball shots
    12-15 kb swings

  • FBB Sunday Workout

    5 Rounds

    4min (20sec ON : 10sec OFF)
    Double Unders / Singles

    Then

    10 Chin-Ups
    12 Box Dips
    14 DB’s Floor Press
    16 KB Swings

    Do with Quality
    Rest when needed

  • Sunday lifting Workout

    Power clean
    2x 3 @60-70%
    3x 2 @70-75%

    Jerk from rack
    5x 3 60-80%

    High box jumps
    Nousu haastavalle korkeudelle

  • CFPORVOO PARTNER WOD 25.11.2022 Workout

    Partner WOD YGIG
    Buy in 50 cal row, other one rows and other stays in plank position, rowing is allowed only when your partner is in plank.
    then 40 back squats 80kg/55kg
    40m of walking lunges, with 24kg/16kg racked kettlebell
    40 pull ups
    100 shoulder taps
    40 partner over burpees

  • 21.11.22 Workout

    4 rounds of:
    15 box jump
    8 one arm devil´s press @22/14kg
    new set every 3min

  • Accessories Workout

    3 rounds for quality:
    15 Push-ups
    15 Banded Tricep Push Downs
    20 Barbell Bicep Curls
    - Rest 1:30 btw rounds

  • Keskiviikko 16.11.22. FN Workout

    Treeni 2
    Warm Up
    2 rounds
    1:30 cardio machine
    10+10m bear crawl (forward/backwards)
    10m crab walk
    10m lunge walk + reach up
    10m tin soldier walk
    3-5 burpee pull ups
    :30 HS Hold

    Gymnastic Skills (15 min)
    Kick to Handstand
    HS Hold / Free Hold
    Shoulder Taps on wall climb position
    Hs Walking with partner

    Easy Pace Metcon
    4-5 rounds of : ( depending how much you got time )
    16/20 calories of air bike or 20/25 calories of ski/row
    10 db snatches
    10 wall ball shots
    6-8 kipping hspu or box hspu
    6-8 strict chin ups