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

  • Uinti WOD Workout

    🦉🐡🦤🐠🦢🦈
    Meiko, parkkipaikalta aloitetaan 11:00

  • 22.7.2022 Workout

    5 RFT:

    400/300m Row
    2 Rope Climb
    10 Power Snatch 42,5/30kg

    TC 20

    • Row at pace that will allow you to push the other 2 movements.
    • Focus on strong foot clamps and getting up the rope in as little pulls as possible.
    • See if you can hold on bar for 1-2 sets each round.
    • fast transitions!

  • CFPORVOO WOD 22.7.2022 Workout

    3 rounds for quality
    5 strict T2B
    5 strict ring dips with support on top
    10 s L-sit
    15 s hand stand
    3 dragon flags

  • 210722 Torstai Workout

    Every 8min for 3 rounds
    50/40 cal row
    24 reverse DB front rack lunges 22.5/15
    18 wall ball 20/14

    Result is each rounds time added together (i.e. 4:50 + 5:00 + 5:10 = 15)

  • 18.7.2022 Workout

    LIGHT WEEK 8/14

    WARM UP kesto yht. n.15min
    1-2 rounds:

    2 HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION & ONE LEG QUADS STRENGNING HORIZONTAL POS. & LUNGE with 2x OPEN BOOK both side

    3 WINDMILL + 5 GTOH on the toes + 3 modifield DEAD BUG *with plate

    3-5 LATERAL STEP UP / PISTOL SQUAT

    --

    2x2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 STS P
    2x M S SN Blw Chst + M S HIP SN + M S SN
    2x 3 BOUNCE & HIP SN + 3 PANDA PULL & SN
    2x HIP SN + SN Abv Kn + SN Blw Kn + SN
    1-2x5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

    SN Abv Kn
    6x1@81% pal 2min

    CL PANDA PULL + CL + SPLIT JERK
    1+2+2@up to 65% j-% pal 2min

    DEAD BS (~90° - ~80°)
    4x1@65% *rest for 60 sec between reps

    --

    SN SOTS PRESS + SN HIGH PULL Abv Kn *on the toes
    3[5+5]@RPE8 *2-3 reps reserve pal 2min

    ACCESSORIES 3 rounds (OpenGym alue)

    8 SUMO DL, BB
    MAX REPS NARROW GRIP CHIN UP, vastaote
    5 1-LEG PWR CL Abv Kn, BB

  • WALL CLIMBS AND CLEANS Strength

    1) wall climbs 3x3
    2) Clean and jerk 5x(3+5)x65%

  • Sots press + windshield wipers Workout

    Sots press
    4x5 @tuntuman mukaan haastava

    Windshield wipers
    3x 7+7

  • Conditioning 17-07-2022 Workout

    EMOM 16
    Min 1: 30s Max Renegade Rows (50/35#)
    Min 2: 30s Max Russian KBS (32/24 kg)
    Min 3: 30s Max Push-ups
    Min 4: 100 Meter Run

    – Goal: Repeatable effort

  • Strength 17-07-2022 Workout

    Dumbbell Complex
    3-4 x 1 of the following complex: Rest 90s.
    2 DB Shoulder Press
    4 DB Push Press
    6 DB Split Jerk
    – Complete the whole complex without stopping
    – 2-3 Warm up sets

  • Conditioning 16-07-2022 Workout

    For time with a partner
    120 Wall Balls (20/14#)
    100 Cal Bike/Row/Ski/8 x Stairs
    80 Box Jumps Step Downs (61/51cm)
    60 Cal Bike/Row/Ski/ 4x Stairs

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