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

  • NBT hidempi piki Workout

    With partner, for time

    1 Run
    2 Front squat 40/60kg

    3 sHSPU/ hr push up+ Shoulder tap

    4 MU/C2B / pull up
    
5 push Jerk
    6 power Clean 

    7 Burbee to the plate

    8 WB
    9 KB swing 24/32kg

    10 T2B 

    11 HS walk

    12 pistols

  • HS + MU tech work Workout

    1) HS Against the wall 5x60s
    2) Partner assisted Ring MU or Ring Row Mu 4x5

  • CFPORVOO WOD 2.6.2023 Workout

    3) Partner WOD YGIG
    10 partner deadlifts 160kg/120kg
    20 syncro T2B
    30 partner over burpees
    10+10 clusters 50kg / 35kg
    20 weighted sit ups with partner 10kg/5kg
    100m partner carry
    40cal Airbike

  • Biceps & Triceps Workout

    5 rounds:
    5 Seated Alt. DB Hammer Curls (heavy)
    10 Barbell Bicep Curls
    15 Banded Bicep Curls

    —————then—————

    5 Rounds:
    5 Dips
    10 Feet Elevated Push-ups
    15 Banded Tricep Extensions

    • All 3 movements as a gigaset. No rest btw movements. After a full round, rest as follows: Round 1: 2:00 Round 2: 1:30 Round 3: 1:00 Round 4: 0:45

  • Speed work Strength

    A1) Power clean 3x4x6%
    A2) Bulgarian jump 3x(5+5)
    A3) drop jump 3x4
    A4) explosive push press 3x5x60%

  • 30.5.2023 Run Forest, Run! Workout

    Lämmittelyt 800m ( 400m kevyesti, 400m reippaasti ) + Venyttelyt.

    3 x 400m " yli vauhtia". 5-8 Sekuntia tavoitevauhtia kovemmin. Lepo 1:30 vetojen väliin.

    800m "yli vauhtia". 5-8 sekuntia tavoitevauhtia kovemmin. Lepo 2:00

    4 x 200m, " yli vauhtia", 10 - 15 sekuntia tavoitevahtia kovemmin. Lepo 2:00

    Loppu verkka 800m

  • Accessory Workout

    9 Min emom
    * 1-5 wall walks
    * 10+10 alt leg v-ups
    * 15 dual kb romanian deadlift or heavy banded goodmornings

  • Treeni 2 Workout

    Warm Up
    3 rounds
    15/12 calories rowing
    20 lunges (anyhow)
    5+5
    :20-30 L-tuck hang from pull up bar
    some squat and front rack mobility as needed

    Strenght
    Back squats 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
    Double Dumbbell deadlifts 3x8-12 reps @heavy dumbbells, painon molemmat päät aina lattiaan.
    rest 2-3 min bwn sets
    add 2.5-5kg to each back squat set compared last time we did this.

    Metcon
    1000m row @5km pr pace
    rest 1min
    EMOM 5
    180/200m Row @2km pr pace

    For Quality Workout
    15-12-9-6 reps
    Front Squats @30-35/45-52.5kg
    6-5-4-3 reps
    Bar Muscle ups OR 12-9-6-3 reps of c2b pull ups
    this is not for time, can be performed like accessory mentality.
    Eli homma menee niin et 15 etukyykkyä, sit teet 6 bar mu tai 12 c2b , sit 12 kyykkyä, 5 bar mu tai 9 c2b
    jne

    Optional Extra
    2-3x12+12 single arm db bicep curls
    2-3x15-20 banded strict pull ups
    2-3x15-20 ghd hip extensions
    rest as needed

  • Partner Workout Workout

    3 Rounds for time, with partner:
    50 Burpees Over Bar
    25 Body weight Back Squats (average weight of the 2 partners)
    - You can take the bar from the rack
    - Split reps as desired

  • NBT Workout

    AMRAP (with a Partner)
    3x15min

    6 DB Power Cleans (2x22,5 /15 kg)
    6 DB Thrusters (2x22,5 /15 kg)
    30 DU
    6 DB snatch (2x22,5 /15 kg)
    6 DB Squat
    30 DU
    6 RMU / pull-up
    6 strict HSPU (deficit)
    30 DU

    REST 4min

    12 C2B
    12 Ring dip
    30 T2B
    12 m HS WALK
    12 KB Swing
    30 Tuck-ups
    12 KB shoulder to overhead
    12 Burpee over KB
    30 WB

    REST 4min

    8 snatch
    8 OHS
    30 GHD sit-ups
    8 D-ball over shoulder
    8 D-ball squat
    30 DL
    8 BMU / C2B
    8 pistol squat
    30 Box jump