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

  • ABS (4 rounds) Workout

    12x 20sec ON / 10sec OFF
    - Side plank L
    - Side plank R
    - Bicycle crunches

  • EMOM 20 (5 rounds) Workout

    Alt. btw
    - 5-10 HR push-ups
    - 5-10 Ring rows
    - 5-10 DB hammer curls
    - Rest

  • For time Workout

    40 Toes to bar
    6m Handstand Walk
    12 Devils press
    6m Handstand Walk

    30 Toes to bar
    6m Handstand Walk
    9 Devils press
    6m Handstand Walk

    20 Toes to bar
    6m Handstand Walk
    6 Devils press
    6m Handstand Walk

    10 Toes to bar
    6m Handstand Walk
    3 Devils press
    6m Handstand Walk

    Rx: 2x22.5/15kg

    (Time cap: 20min.)

    • Ohjeistus:

    • Skaalaa t2b tarvittaessa polven nostoihin.
      Tiputa toistoja tarvittaessa esim. 30-20-10-5.
      Voit halutessasi tehdä myös istumaannousuja.

    • Käsilläkävelyssä voit skaalaa matkaa fiiliksen mukaan. Liikkeen voit vaihtaa myös käsilläseisonta + käden siirto keskelle/ulos. Toistoja tässä voit tehdä aina esim. 8x=6m. Eli 4 sisälle ulos siirtoa per käsi. Skaalaa tarvittaessa pienemmäksi.

    • Devils press saa olla melko haastava, mutta kykenet etenemään tasaseen tahtiin eteenpäin.

  • Conditioning Workout

    " LEGS OF STEEL"

    For time:

    800m Run
    21 Front Squats 60/42kg
    800m Run
    15 Thrusters 50/35kg
    800m Run
    9 OHS 40/30kg

    Rest 10

    800m Run
    9 OHS 60/42kg
    800m Run
    15 Thrusters 50/35
    800m Run
    21 Front squats 40/30kg

  • For time Workout

    1 Round:
    160 Double Unders
    800 Meter Run
    40 Burpees

    2 Rounds:
    80 Double Unders
    400 Meter Run
    20 Burpees

    3 Rounds:
    40 Double Unders
    200 Meter Run
    10 Burpees

    (Time cap: 25min.)

  • CFPORVOO WOD 30.5.2020 Workout

    4 rounds for quality
    8 front squats 100kg/70kg
    8 russian swings 40kg/24kg
    2 min rest

  • Jumping lunges, sit-ups & push-ups Workout

    OFF-SITE WORKOUT

    Metcon (time)

    Buy-in: 100 Jumping lunges

    5 Rounds of:
    20 Sit-ups
    20 Push-ups

    Cash out: 100 Jumping lunges

    WARM-UP:

    EMOM 9-12min: 1: 10 lunges+5 push-ups, 2: 10 sit-ups + 10 squat jumps, 3: Alternate between: Samson stretch 30/30s, Glute stretch 30/30s

  • Lepopäivä Workout

  • CFPORVOO squats deadlift week 11 Strength

    1) back squats + 5kg to 1RM 5x67,5%, 3x75%, 1+ 85%
    2) bulgarian deadlift 3x(3+3)x45%

  • Ulkotreeni 2 Workout

    Warm up
    2 rounds

    :45 marching/high knees
    20 single leg RDL with body weight
    10 push up to downward dog
    10 dynamic squat strech
    then
    2 rounds (you should have warm up and working weight kettlebell with you)
    10 kb swings
    5+5 Single arm Front rack squats
    5+5 kb snatch

    Workout
    Part 1 and 3
    15-12-9 reps of
    KB Swings (OH)
    7+7 / 5+5 / 3+3 reps of
    Single arm Front Rack Squat (R/L)
    Both will always do one full set of reps before changing
    Flow : I do 15 KBS , you do 15 KBS , I do 7+7 squats, you do 7+7 squats and so on..

    rest 2-3 min bwn parts

    Part 2 and 4
    15-12-9 reps of
    Hand Released Push ups
    7+7 / 5+5 / 3+3 reps of
    KB Snatch

    Keep working pace moderate, dont go as fast as you can. Just enjoy and
    do fun training.

    Equipments you need
    2 ketllebells (warm up and work weight)