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

  • Sit-up pyramid Strength

    Sit-up pyramid

    Valitse neljä eri painoa (esim. 5kg, 10kg, 15kg ja 20 kg). Tee 10 toistoa aloittaen kevyemmästä painosta, edeten aina suurimpaan. Älä lepää pyrmidin aikana. Pieni breikki tarvittaessa ennen kuin lähdet tulemaan pyramidissa alaspäin. Nyt tee 10 toistoa aloittaen suurimmasta painosta, edeten aina pienimpään. Tee 4 kierrosta.

  • 1.7.2019 Workout

    Penkkipunnerrus 5x8@AHAP

    Leuanveto 5x10 (kuminauhat avuksi)

    Yhden jalan kyykky 5x10+10 (bulgarian split squat) käsipainot tai kuulat

    7 x 4 boksi hyppy, SO 1:30

    300 vatsaa

  • Strength Strength

    Back squat 5x5
    Floor press 4x12

  • Strength&Conditioning - Snatch 1RM Strength

    1RM Snatch in 20min

    Ohje: hae tempauksen ykkösmaksimi kahdessakymmenessä minuutissa. Älä ylitä aikarajaa

  • Takomo Build It #41 Workout

    6-8-10-8-6

    1.) Jerk grip bench press
    2.) Non alternating reverse lunge /side
    3.) paused supinated grip barbell row
    4.) kiinalaiset vipunostot
    5.) good morning with plate

    -rest 20-30 sec between the movements and 45-60 sec after full round

    Midline 4rds
    Abmat sit ups with WB 10 reps (tempo)
    rest 1 min after each round

  • AMRAP 14 min Workout

    2 Front Squats 45/30 kg
    2 Deadlifts 45/30 kg
    8 Burpees
    (Add 2 reps to Barbell movements every round)

    for example 2nd round: 4 FS, 4DL etc...

  • 3.7.2019 Session One Workout

    For time:

    Row 3K, not all out
    then

    3rds
    25 WB
    7 Ring MU
    8 M HS Walk

  • Ma 1.7.2019 Kyykky Strength

    Etukyykky 5x8

    Pendlay Row 5x5

    Sit Ups 5x6-12

    Quad Blast 1-3 kierrosta

  • 7/2/19 Workout

    Warm up(8)
    active spiderman
    run back

    active samson
    run back

    inchworm
    run back

    straight leg bear crawl
    run back

    cradle
    run back

    heel grab
    run back

    Mobility(4)
    1:00 min samson stretch
    0:30 sec chest opener

    Fittrain(20)
    3rds
    400m run
    21 burpee step overs-challenge up- box jump overs
    21 abmat sit-ups-challenge up-ghdsu

    Opt(12)
    Iso-core
    4 giant sets
    10 plank tap
    10 push ups
    10 bent over row
    10 curls

    3x1 clean
    3x1 deadlift
    1600m walk/run

    Finisher
    30 t-raise
    60 deadbugs
    1:00 in ham stretch

  • CFPORVOO WOD 20.6.2019 Workout

    12 min EMOM
    5 wall balls 9kg/6kg
    5 burpees
    3 deadlifts 100kg/80kg