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

  • PLAY TIME Workout

    8 min bar Mu practice & play time
    - take video, sent to minna on what's app
    - Can use bands, goal is to refine your "catch" at the top of the bar and save energy.
    - Have your hip go trough "pike" after arching in the kip
    - Also use pike when coming down from the bar in the next rep.

  • 020921 Torstai Workout

    A) Toes to rings technique
    In 5min (you go / I go): max reps toes to rings

    B) 5 rounds
    30s row
    30s rest
    30s burpee
    30s rest

  • CFPORVOO BUTTERFLYS AND JUMPS Workout

    1A) BUTTERFLY PULL UPS 4x3/ BUTTERFLY KIP4x10
    1B) DROP JUMPS 4x5

  • CFPORVOO PK 2.9.2021 Workout

    30 min PK
    400m ROW
    600m JOG
    30s HANG
    10 kipS
    10 SCAPULAR PUSH UPS
    30s PLANK
    100 ROPE JUMPS

  • For time Workout

    100 DU's
    50/40 Cal Row
    30 Wallball (20/14lbs)
    100 DU's
    30 Wallball (20/14lbs)
    50/40 Cal Row
    100 DU's

    (Time cap: 20min.)

  • Main site Saturday 200404 Workout

    SYLB Workout 1

    Complete as many rounds as possible in 10 minutes of

    ♀ 35-lb. DB ♂ 50-lb. DB

  • WOD Workout

    For Time:
    200m row/ ski
    30 USA swing
    200m row /ski
    20 USA swing
    200m row/ski
    10 USA swing
    200m row/ski
    Timecap: 10 mins

    Extra:
    100 banded pull through

  • WOD Workout

    5:00 window
    30 wallballs 20/14
    20 burpees
    Max calorie bike (sub row)
    Rest 2:00

    Repeat 2 more times
    * score is total accumulated calories

  • Back squat Strength

    Back squat
    5x5
    @73%

  • EMOM 21min Workout

    1. Ergo cal
    2. 10 Hang Snatch 42.5/30kg +rest of the min Box Jump 3.min rest