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

  • WOD Workout

    Every 4:00 x 4 sets
    10 Double KB Push Press @24/16kg
    15 Double KB Gorilla Rows
    20/16 Cal Row/bike/ski
    - Goal: Challenging effort, at least 60s of rest each round.
    - Rx+: Start each round with 1-5 Ring Muscle-Up

    Extra:
    Banded bicep curls 4x25reps Rest60s

  • 30.6.22 Workout

    CHIPPER FOR TIME

    40 box over jumps
    5 wall walk
    10 burpee deadlift @2x22/14kg
    30 box over jumps
    5 wall walk
    10 burpee deadlift @2x22/14kg
    20 box over jumps
    5 wall walk
    10 burpee deadlift @2x22/14kg

  • Thursday long Workout

    Shoulder rehab & built

    3 RNDS for quality
    10 Prone PVC Lifts
    - Narrow grip to lift 4cm off the ground
    - externally rotate arms before lifting.
    15 90/90 Overhead Raise
    - keeping back flat on the ground as you raise arms overhead
    - 5-7 Side-lying Posterior Rotator Cuff trio e/s
    (check video below, but do this as a warm up, not for strength)
    ME Inverted Row

    E2MOM 30
    1) Assault bike 8/10 cal + 10 GHD shit up
    2) 10m sled push + 8-10 wall ball
    3) 20-30s. bear hug 70/50kg

    Aim to rest at least 30sec
    but move steadily.

    Shoulder videos

  • 27.6.22 Workout

    ULKONA, JOS HYVÄ KELI

    4 ROUNDS FOR TIME:
    25 medball squats @9/6kg
    20 medball sit ups @9/6kg
    15 push ups
    300m run with medball

  • DB Squat Snatches Strength

    5x8 DB Squat Snatches
    - Build to heavy
    - Rest as needed btw sets.
    - 8 Reps total, alt arms every snatch

    Goal:
    This is all about positioning and technique. You should be completely recovered btw sets, working on unbroken TnG technique.

  • Lauantai 7.5. Workout

    Mobility

  • 6.5.2022 Workout

    For time:

    21-15-9

    Squat Snatch 42,5/30kg
    Strict Ring Dips

    ( 8 - 12 )

  • CFPORVOO WOD 5.5.2022 Workout

    30 min PK
    Row/bike/run 10 min each

  • 5.5.22 Workout

    GYMNASTICS CAPACITY VK 1

    EMOM 6
    -max reps handstand push ups

    Aloitetaan progressio, jossa idea joka viikko parantaa hieman tulosta. Tämä viikko kevyesti ja varaa jättäen

  • 6.4.2022 Workout

    3 RFT

    20m HS walk
    40-30-20 Alternating Pistols

    TC 12