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

  • CFPORVOO WOD 10.7.2017 Workout

    3 rounds
    trail run
    15 burpees

  • 10 min 2 liikettä Workout

    10 min

    10 Leuanveto
    10 Luopio soutu käsipainoilla

  • Gymnastic ab-work Workout

    Tee 1-2 kierrosta.

    Ohje: katso video

  • Movement prep Workout

    Segmental Rolls- upper
    Banded Shoulder Series
    Shoulder clocks
    Wrist Prep
    Elbow Circles
    Scap push-ups
    CatCow
    Squats
    Inchworms with Push-up

  • Back Squat Strength

    4 x 7

  • 220417 Workout

    Conditioning
    Teams of 3:
    AMRAP 25:
    50 Calorie Assault Bike/Row
    50 CJ (95/65)
    50 Calorie Assault Bike/Row
    50 CJ (135/95)
    50 Calorie Assault Bike/Row
    50 CJ (155/105)
    50 Calorie Assault Bike/Row
    Max CJ (185/135)

  • "Chelsea" Workout

    5 Pull-ups
    10 Push-ups
    15 Squats
    Each minute on the minute for 30 minutes.

    Lähetään kaikki tällä, sit kun hyytyy niin 3-6-9 ja sit jos sekin lopahtaa niin 2-4-6 ja sit jos sekin hyytyy niin suosittelen itsensätutkiskelua.

  • Row sprints Workout

    Alternate row sprints and seated box jumps.

    a1) Row sprints

    4-5 x 10 sec all out sprint
    Measure fastest time on rower at any point in the sprint, in time/500m.

    • rest 1,5 min before a2

    a2) Seated box jumps
    4-5 x 5-8 reps
    Increase box height

    • rest 1,5 min before a1

  • 4/20/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    warm up(5)

    Metcon/Metcon-comp(10)
    4rds
    15 step ups/*box jumps 24/20
    15 mbsu 16/12/*ghdsu

    afterburner
    5x-5-10-15 suicide

    Finisher
    quad/calf smash(3)
    cobra stretch (1)
    15 side plank punch through per

  • 7 min AMRAP Workout

    7 min AMRAP of:
    5 Push-ups
    10 Hollow rocks
    15 WB