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

  • Extra Credit 28-09-2020 Workout

    RKC Plank: 8 x 20s on/10s off.
    +
    - Foam Roll - Adductors x 60s each
    - Rockback Adductor Stretch x 60s each
    - Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold

  • Morning Intervals Workout

    ”Mattis 18”

    30min
    6 machines
    18 cal when its your turn!

  • Squat accessory (DELOAD) Workout

    3 Rds:
    20 Banded walk forward
    20 Banded walk backwards
    10 Side plank clamshell w/ 5sec hold L+R
    Rest 60-90sec btw rds

    Into

    4 Rds:
    10 Banded side kicks L+R
    16 Walking lunges (1=1)
    Rest 1min btw rds

  • CFPORVOO WOD 26.9.2020 Workout

    5 min AMRAP

    6 deadlifts 100kg/70kg

    6 bar over burpees

    2 min rest

    2 min ME

    JERK 70kg/50kg

  • 9.11.2020 Workout

    HUOM!! (kesto yht. n.20min) ennen keppi/tanko
    jumppaa, omatoimisesti:

    10 GTOH, lintti
    5 + 5 wind mill, lintti
    5 + 5 curl up, hold 10 sec

    1-2 kierrosta:

    5 etukyykky
    5 kyynärpäät C-kirjain - tanko eturäkissä
    5 pystypunnerrus
    5 vauhtipunnerrus (niskasta)
    5 hyvää huomenta
    5+5 ty (saksiin) päkiöiltä + valakyykky

    TYÖNTÖ stoppi dipin pohjassa, 4x2@60 - 70 ty-%
    (teline/pukit) pal. 2min

    EK + TY
    3[1+2]@70 - 75, 3[1+1]@80 - 85 ty-% ,(teline/pukit), pal. 3 min

    TEMPAUS 4x2@50 - 70 te-% (pal. 2 min)

    TAKAKYYKKY

    3x3@80 - 85 tk-% + 5 KYYKKYHYPPYÄ heti perään
    (pal. 3 min)

    Oheisharjoitteet 2-3 kierrosta:
    15 RESERVE HYPER
    10+10 RANSKALAINEN PUNNERRUS, kp
    4+4 KYLKIRULLAUS (kädet ja jalat ilmassa) +
    LINKKARI

  • Basic conditioning Workout

    40-50min HR 60-65%

    3min Jog/1min walk

    15min Cool down
    Dynamic stretching

  • Basic Conditioning Workout

    30 minutes 60-65% of MAX HR

    walk, row, ski, bike

  • Partner Conditioning Workout

    In pairs for time:
    2K Row
    300 DU
    40 Devils presses 20/15kg
    50 DB box step overs 60/50cm
    60cal Assault bike
    70 Double DB squats 20/15kg
    200 T2B
    - Only 1 works at a time. Use 1 rower.

  • EMOM 16 Workout

    EMOM 16
    30s ON/30s OFF
    1. Explosive side jump on a box one leg at a time
    2. Jumping spiderman
    3. Jump over hurdles (either with both or one leg)
    4. REST

  • 4 kierrosta 2 liikettä Workout

    4 kierrosta
    15 hauiskääntö tangolla
    15 pohjenousu