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

  • Cement Mixer Workout

    7 rounds
    On the 3:00
    Run 400m
    12 TTB
    Record times for every round. Top times will be under 2:00 for all seven rounds.

  • 10 kierrosta 3 liikettä Workout

    10 kierrosta

    20 Kahvakuula heilautus
    300m Juoksu
    20 Kyykky

  • AMRAP 24 min Workout

    AMRAP 24 min

    200m Run (2x postilaatikolle lastauslaiturin nurkalta)
    5 + 5 One-arm devil´s press
    10 Toes to bars

  • Biceps & Triceps Workout

    4-5 Supersets of:
    12 Barbell bicep curls
    12 DB skull crushers
    Rest 90sec btw rounds

  • 3 rounds for time Workout

    21/17 cal Air Bike (Row / Ski / Run)
    15 Burpee over bar (Lateral)
    9 OHS (60/40kg)

    (Time cap: 12min.)

    • Ohjeistus:
    • Tangon tulisi olla melko haastava, mutta sellainen, että kykenet tekemään 9 toistoa putkeen.
    • Skaalaa toistoja, mikäli yhteen kierrokseen meinaisi mennä yli 4min.

  • CFPORVOO WOD 14.7.2020 Workout

    4 rounds
    10 wall balls 9kg/6kg
    10 deadlifts 100kg/75kg
    3 cleans 100kg/75kg
    300m run

  • WOD Workout

    "Five 3-Minute AMRAPs in 19 minutes

    AMRAP in 3 minutes

    50 Double-Unders

    10 Power Cleans @40\30kg

    Max Reps Wall Ball Shots @9/6kg

    Rest 1 minute between each AMRAP

    "

  • 6.7.2020 Workout

    Te- Veto (epäkäs)
    1x3x100%
    1x3x110%
    1x2x120%
    1x2x130%

    Korkea Te- Veto
    1x3x90%
    1x2x95%
    1x2x100%
    1x2x105%

    Panda Pull

    4 x 2 x 65 - 75%

    Tempaus

    7 x 1 x 65-80%

  • 5sets Workout

    4 x Bench Press AHAP
    rest 3min
    4 x Weighted Chin Up AHAP
    rest 3min

  • Extra Credit 07-07-2020 Workout

    Banded Back Triset AMRAP
    – Pass Thru x 60s max reps
    – Facepull-apart x 60s max reps
    – Pull-aparts x 60s max reps