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

  • TEAM WOD Workout

    500/400cal In teams of 3:
    1min Rowing
    15 WB 9/6kg
    10 Burpees

    Next team member starts rowing right after the other. Continue as long as 500/400calories is done.

    TC 40min

  • Vertical Jump Workout

    Find your maximum reach from a standing jump.
    Your score is the difference between your reach from the jump and your reach from standing.

  • AMRAP 14 Workout

    AMRAP 14

    Max calories on the row
    The person on the rower must be switched every min

    Buy Out:
    30 Synchronized Wall Walks

  • Running, Power cleans and Rope Workout

    500m Run on skillmill
    10 TnG Power cleans @40/30kg
    3/2 Rope climbs 4m
    500m Run
    8 TnG PC @50/35kg
    3/2 Rope climds 4m
    500m Run
    6 TnG PC @60/42kg
    3/2 Rope climbs 4m
    500m Run
    4 TnG PC @70/50kg
    3/2 Rope climds 4m
    500m Run
    2 TnG PC @80/55kg
    3/2 Rope climbs 4m

    If you can't run 50/40cal Row.
    Scale rope to 12/8 Pull-ups.

  • TEAM WOD Workout

    For time, In teams of 3:

    Cash-in: 500/400m Row each, one at a time.
    Then
    4 Rounds:
    30 Burpees
    30 Pull-ups
    30 KBS 24/16kg (US)
    30 Abmat SU
    30 Air squat
    30 Push-ups
    30 Alt. jumping lunges
    30 DU
    Then
    Cash-out: 400m Skillmill run each, one at a time.

  • CORE + EMOM 20 Workout

    CORE
    3 rounds:
    10m Little bear
    5+5m Shrimp
    5+5m Vertical High Plank

    EMOM 20
    20 Air Squat
    20 Ring Row
    20 Push Press 40% 1 RM
    20 Superman rocks

  • Ke 25.9.2019 Penkki Strength

    Penkki 3x2x95%

    Apuliikkeet Sali:
    -penkki kp 3-5x8-20
    -facepulls 100 toistoa
    -vipunostot eteen istuen 3-5x12-20 (levypainolla)

    Apuliikkeet Masters Sm:
    -hangbar-penkki 3x1-3
    -band-pull-aparts 5x10-20
    -kohautukset kp 5x10-20 (2 viimeistä liikettä voit tehdä vuorotellen/superina)

  • CFPORVOO WOD 13.9.2019 Workout

    10 min AMRAP
    10 OHS 60kg/40kg
    50 DUs
    15 push ups

  • Ma 23.9.2019 Kyykky Strength

    Kyykky 3x2x95%

    Apuliikkeet Sali:
    -suorinjaloin mave 5x10
    -situps x20, hypyt x10, etuheilautus x20 : 3-5 kierrosta

    Apuliikkeet Masters Sm:
    -walkout´s 3-5x100-120%
    -yhden käden kulmasoutu kp 5x6-12
    -linkkarit 5x8-20 (2 viimeistä liikettä voit tehdä vuorotellen/superina)

  • Gymnastics Workout

    3x6min EMOM (22min)

    A) 7m HS-walk
    B) 7 Strict Pull-ups / 7 Strict Chin-ups (alt. each round)
    Alternate btw A & B.

    Rest 2min btw EMOMs