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

  • 3/12/19 Workout

    Warm up(0:00-8:00)
    100m run
    active spiderman
    walking samson

    heel grab
    knee grab

    cradle
    walking front kicks

    straight leg bear crawl
    side lunge

    100m run

    Mobility(8:00-12:00)
    1:00 min pigeon pose
    :30 sec chest stretch

    Pointers/Skill(12:00-17:00)
    abmat sit ups-full r.o.m
    pull ups-long hollow body, active shoulders use hips if you kip
    Prep: 10 scap pull ups, 5 Kip's, 1-3 strict pull ups

    Fittrain(20)
    On the 10:00, repeat 2x
    800m run
    20 abmat sit ups
    20 ring row/challenge up-pull ups/c2b
    Record your slowest round

    Opt(12)
    Iso-core
    3x10
    upright row
    curls
    tricep kickbacks
    plank taps
    1600m walk/run
    5x5 bk+hip ext

    Finisher
    30-t-raise
    60 rtw
    30 band pull aparts
    1:00 min IT stretch per

  • Endurance WOD Workout

    10 rounds:
    20/16 cal ski
    8 push ups
    12 sit ups
    1 min rest

  • CFPORVOO WOD 9.3.2019 Workout

    4 rounds
    12 box jumps 60cm/50cm
    12 alternating kb clean and jerks 32kg/20kg
    6 C2B

  • Skill WOD strength Workout

    Every 1 min for 4 rounds

    1. 3-5 narrow grip pull ups (scale up to L sit pull up)
    2. 20 sec dip hold
    3. 7-10 parallette push ups

  • Skill WOD muscle up Workout

    -Olkapää mobbailut
    -Hip thrust lattialla
    -Aktiivinen roikunta renkailla
    -Aktiivinen roikunta renkailla + L-sit
    -Aktiivinen roikunta renkailla + L-sit + kippi
    -Muscleup jalat boxilla
    -Spotattu muscle up (jos lähellä)

  • Power clean + power jerk Strength

    5x1+3 @ 50-70 % of c&j 1 rm

  • 6.3.2019 CF Workout

    Tempaus polvelta, pukit@max

    Raakatempaus Taskuilta 8x1@60-70%

    Snatch Balance + valakyykky

    6 x (2+1)@75-85%

  • Optional accessory Workout

    Optional Accessory:

    GYMNASTIC CONDITIONING

    3-4 rounds, rest as needed

    1) 15-25 GHD Sit-Up
    2) 1-2 Skin the Cat
    3) 20-30 sec Banded Walk

    RPE 3

  • 4.3.2019 Ma Kyykky Strength

    (Karhu 6 kierrosta, 3 etuperin/3 takaperin)

    Kyykky 2x5, jätä varaa niin, että ensi viikolla lisäät rautaa

    Stoppi-kyykky 2x5, vähennä noin 20% kyykyn painosta, mene kunnolla syvyyteen ja 3s stoppi

    Etuheilautus 5x12-20

    Suorinjaloin mave 5x8

    (Quad blast 1 kierros, Suorinjaloin mave 40kg/80kg x 20, Kelkka 50% omapaino x 6 sprinttiä)

  • 3/4/19 Workout

    Warm up(0:00-8:00)
    10 cal row slow
    10 air squats

    10 cal row moderate
    10 air squats

    10 cal row fast
    10 air squats

    Barbell warm up

    Mobility(8:00-12:00)
    1:00 min pigeon pose
    1:00 min front rack stretch

    Pointers/Skill(12:00-16:00)
    Row-finish at 11'oclock, full r.o.m
    Air squat-below parallel, full hip ext
    Abmat sit ups-full r.o.m, hands touch by ears and at toes

    Weightlifting(20)
    1rm back squat or
    10-8-6-4-2 goblet squat progression

    Fittrain(20)
    50 air squats
    25 cal row
    50 abmat sit ups
    40 air squats
    20 cal row
    40 abmat sit ups
    30 air squats
    15 cal row
    30 abmat sit ups
    20 air squats
    10 cal row
    20 abmat sit ups
    10 air squats
    5 cal row
    10 abmat sit ups

    Opt(12)
    1600m walk/run
    5x50m sprint-rest=walk back
    5x5 back extension

    Finisher
    30 arm circles
    :30 sec shoulder distraction per
    100 temp tantrum
    1:00 min quad stretch per