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

  • Bench Press Strength

    5x3 Bench Presses
    Sets 1-3: @80%
    Sets 4-5: @82%
    - Rest 2min btw sets.

  • Floor Press 3 RM Strength

    Floor Press 3 RM

  • CFPORVOO WOD 28.7.2022 Workout

    45 min PK
    500m row
    100 rope jumps
    20s+20s single arm hang
    30s ABH
    30s HBH
    900m jog

  • Crosslifting Workout

    A:
    Power snatch double with pause
    - stop for 2 sec just above knee
    - These are NOT touch n go reps
    - find daily max

    B:
    For time :
    Teams of 2 ( You Go, I Go)
    100 power snatch @35/25kg
    200 cal row
    300 double under
    Timecap : 20 mins

  • "I'm Not Okey" Workout

    3 rounds:
    7 Power Snatches
    5 Burpees Over Barbell

    Rest 2min

    3 rounds:
    7 Thrusters
    10 T2B

    Rest 2min

    10 Power Snatches
    10 Burpees Over Barbell
    10 Thrusters
    10 T2B

    Weight: 35/25kg

  • 22.7.2022 Weighted Pull Ups Workout

    For total Load:

    5 sets of 3

  • Saturday Madness Workout

    For time with a partner
    120 Wall ball 9/6kg
    100 Cal Bike/Row/Ski
    80 Box Jumps Step Downs (60/50cm)
    60 Cal Bike/Row/Ski
    40 Thruster @43/30kg
    30 Cal Bike/Row/Ski

    – Goal: Challenging effort, splitting reps evenly with your partner

    Timecap: 30 mins

    Extra:
    Standing Banded Abs
    3 x 10 reps, 3s up. Rest 60s

  • 22.7.2022 Teams of Three Workout

    6 Rounds, Indoor Triathlon

    2:00 Echo Bike
    2:00 Bike Erg
    2:00 Row

    Total Calories.

  • Bench Press Strength

    5x5 Bench Presses
    Sets 1-3: @75%
    Sets 4-5: @80%
    - Rest 2-3min btw sets.

  • Tiistai 19.7.22. Workout

    Warm Up
    2 rounds

    2-2.5 min light jog or run/ mod run
    10 step back lunge + torso rotation
    10 alt leg bodyweight RDL
    5+5 aitojen ylitykset (lonkan availuja)
    5 up downs
    20 mountain climbers
    rest 20-30 sec bwn rounds
    then
    400-800m Run @ progressively faster pace

    Running Intervals
    3-4 x 1000m run.
    rest 2-3 min bwn 1000m
    Tavoite vauhti cooper vauhti, tai snadisti pienempi.
    Tässä siis on tarkoitus tehdä juoksukuntoa, harjoituksen ei tule olla niin kova että sinusta tuntuu ettet selviydy. Mene siis vaan juoksemaan rennon kovaa!

    Cool Down
    5-10 min kevyt kardio

    TOINEN VAIHTOEHTO TÄSSÄ SIIS OTTAA TORSTAIN RECOVERY SESSIO JA HUOMENNA KESKIVIIKON TREENI NORMAALISTI. TORSTAI SIT KOKONAAN LEPO/HUOLTO
    tai voit poimia myös ideaa viime vk treenistä.