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

  • Treeni 3 Workout

    Warm Up
    3 rounds
    1 min air bike,ski, air bike
    :10-15 Ring support Hold + :10-15 ring dip hold
    :15-20 Chin over Bar Hold
    15 hollow rocks

    Strenght
    Ring or Bar Muscle Up Training
    5x2-3 reps
    rest 1-2 min bwn set
    Bench Press 3x10reps @50-55%
    perform 3-5 strict L-sit Hold Chin ups right after (use band for help, 3-5 RIR)
    rest 2-3 min

    Metcon
    Emom 20
    1) Ski x 30 sec @moderate pace
    2) Air Bike x 30 sec @moderate pace
    min 3&4 - 2 rounds of cindy
    cindy 5 pull ups + 10 push ups + 15 air squats
    scaling or masters do 4-8-12 or 3-6-9 reps = 1 round.
    valitse toistomäärät niin että työaika on max 1 min 20s. eli vähintään 40s
    pitää jäädä lepoa ilman tuntemusta että harjoitus syö sinut.

    Accessory Work
    2x15 toe up rdl with double kb's
    2x12/12 single arm kb bottom up press
    2x10-15 toe touch abs crunch + 30 weighted russian twits

  • HS + MU tech work Workout

    A1) HS Against the box 5x24s
    B1) Partner assisted Ring MU or Ring Row Mu feet on the box 5x2

  • Erg progression 3/5 Workout

    Metcon (time)

    2 Rounds of:
    500/400m row
    100 DU’s
    1000/800m bike
    100 DU’s

    Timecap: 16 minutes

  • Partner workout Workout

    Partner workout TBA on the whiteboard.

  • Wallball, sit-ups & snatches Workout

    "Metcon (time)

    7 Rounds for time:
    15 Wallball shots 20/14lb
    10 Sit-ups
    5 Squat snatches 60/40kg

    Timecap: 30 min"

  • WOD: Rkbs & cossack squats Workout

    5rft:
    20 russian kbs (32/24)
    10+10 alternating cossack squat

    TC: 8

    Cossack squats can be done with some added weight in goblet position or with bodyweight. Emphasis on full range of motion and movement flow. You should be able to go more or less unbroken with both movements.

  • AMRAP 10 Workout

    7 ring muscle-ups
    7 devils presses (35/50 lb)
    – Use two DBs.

    Scaled WOD
    AMRAP 10:
    7 ring rows
    7 elevated ring push-ups
    7 devil’s presses
    – Use two DBs.

  • CFPORVOO WOD 26.7.2023 Workout

    15 min AMRAP
    8 pull ups
    10 wall balls 9kg/6kg
    50 Dus
    10 kb swings 24kg/16kg
    15 air squats

  • Bench Press Strength

    5 sets of 5 Bench Presses @80-85%
    - Rest 2-3min btw sets

  • Pe 21.7.2023 maastaveto Strength

    Pendlay Row 5x5x30-40%

    Maastaveto 2x8x75%

    Suorinjaloin mave yhdellä jalalla 3x8-15 / jalka

    Jalan loitonnus kumpparilla 3x20 / jalka