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 huviajelulla kaverin kanssa Workout

    Partner workout /you Go I Go
    5x 6 min Amraps /2min Rest between sets

    30 pistols
    20 C2B /pull ups
    15 power snatch 35/50
    Max Reps T2B

    30 cal row
    20 Burbee over rower
    15 M hs walk / 30 Shoulder taps/ 8 try’s
    MR DB squat snatch 35/45lb

    30 front squat 35/50
    20 hspu
    15 BMU/ RMU / banded MU/ C2B
    MR ropes

    60 DU’s
    30 heavy WB
    15 devils Press 35/45kg
    MR Ring dips /Nojis dips / kumppari

    30 STOH 35/50
    30 GHD
    15 OHS
    MR Burpees, when partner stays at HS hold position

  • Sunnuntain Pitkä Workout

    8x 6min

    A)
    10 Tuulimyllyä
    10 R-rangan kiertoa kyykystä
    10 Kyykystä ojennusta

    Loppuaika: Konetta

    B)
    20 Levypainokiertoa
    12 Vuorikiipeilijää
    15-30s Kuppipitoa

    Loppuaika: Boxin ylityksiä

  • Pushing Endurance Workout

    EMOM 10:
    5 Down Ups + 10 Push Ups

  • CFPORVOO PARTNER WOD 31.1.2023 Workout

    partner WOD YGIG
    200 DUs
    30 push presses 50kg/35kg
    30 box jump overs 60cm/50cm
    30 cal row
    30 cal air bike
    200 DUs
    30 burpees syncro

  • Core Work Workout

    3 rounds:
    20 Russian Twists (no extra weight)
    20 Alt. V-ups
    20 Bicycle Crunches
    20 Hollow Rocks
    - Rest :30 btw movements and 1:00 btw rounds

  • Core tabata Workout

    20s on - 10s off x8:
    A) hollow hold
    B) side plank, right
    C) arch hold
    D) side plank, left

  • Day 36 - Conditioning Workout

    Warm-up: 1000m easy row + 5 x easy 100m + fast 100m

    A: Row: 10 x 500m. Goal is to row fast in the anaerobic zone. 1 min rest between sets.

    Cool-down: Easy row for 5 min + 5 min mobility

  • Press & Rope Climb Strength

    5 rounds of:
    4 Shoulder Presses @70%
    2 rope Climbs 4m (no jump)
    Rest 2min btw rounds

  • 280123 Lauantai Workout

    DELOAD WEEK

    Team workout (in teams of three people)

    For time
    30 bar muscle-up / jumping BMU
    90 cal row
    120 wall ball 20/14

    Share the repetitions as you wish with the team. One is working at a time.

  • Treeni 2 Workout

    Treeni 2
    Warm Up
    3 rounds
    15 cal ski
    10/10 half kneeling db press
    10 toe up RDL
    4 inch worm with push up

    Strenght
    Push Press
    1x10 reps @55%
    1x10 reps @60%
    2x8 reps @65%
    rest 1.5-2min bwn sets
    Bench Press 3-4x10 reps @55+60+1-2 sets @65%
    rest 2-2.5 min bwn sets
    Pidä hyvä asento push pressissä ja hae jaloista voimaa mahd.
    paljon. Paino koko jalalla mahd pitkään dipin aikana ja ylä-
    asennossa tanko vartalolinjaan.

    Metcon
    Tabata of AIr Bike (keep moderate/fast pace)
    straight to:
    then 3-4x (masters 45+ only 3 rounds)
    8 sb clean @35/45kg
    8 burpee over sandbag
    then

    12/15 calories of air bike (fast!)
    time target under 10 minutes.

    Accessory Work
    3x15 double db bench press
    3x15/15 bicep curls @5-10/10-15kg's (vuorokäsin)
    3x15+15 half kneeling trunk twists R/L
    rest as needed

    Optional Extra
    20-30 min light pace @55-65% of max HR easy pace cardio