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

  • "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

  • Bootcamp-treeni 15 Workout

    "Chipper" aikaa vastaan

    40 ilmakyykkyä
    20 etunojapunnerrusta
    40 istumaannousua
    20 leuanvetoa / rengassoutua
    40 askelkyykkyä
    20 dippiä
    40 varpaat tankoon / polvet rintaan

  • Power&Speed - Split Jerk Strength

    15min EMOM: Split Jerk

    3sets@60%
    3sets@65%
    3sets@70%
    3sets@75%
    3sets@80%

    Harjoituksen tarkoituksena on tehdä työntö saksiin minuutin välein. Ota tanko räkistä tai pukeilta. Älä ahnehdi painojen kanssa, sillä seuraavilla viikoilla kuorma lisääntyy.

  • Weighted dip Strength

    W.dip: 3x3

  • Clean 3x1x90% Strength

    Clean 3 x 60%, 3x70%, 2 x 80%, 3x1x90%

  • CFPORVOO WOD 11.4.2017 Workout

    20 box over burpees
    20 lunges 60kg/45kg
    20 push presses 60kg/45kg
    100 DUs
    20 C2Bs

  • Burpees, WB, Pull-ups Workout

    5 RFT:
    15 WB
    9 Pull-ups

    First round starts with 5 burpees, 2nd with 6, 3rd with 7 and so on.