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

  • Handstand Skill Work Workout

    Every 1:30 x 5
    2-3 Wall Walks

  • Conditioning Workout

    For time:

    27-21-15-9
    - Cal Row
    - Abmat Sit-ups

    Rest until 15min

    27-21-15-9
    - Burpees
    - Pull-ups

    Rest until 30min

    400m Run
    27-21-15-9 WB 9/6kg

  • Morning Intervals Workout

    6x
    New start every 5th minute

    40m Sled Push
    +
    A) 15-18/10-13 Cal. Echo Bike
    B) 300m Run
    C) 15-18/10-13 Cal. SkiErg

  • 290622 Keskiviikko Workout

    DELOAD WEEK

    Intervals
    5 rounds for time:
    12 KB swing 24/16
    6 toes to bar
    6 burpee to target
    5x7+7m shuttle run

    You go / I go full rounds (5x each)

  • Maanantai 27.6.22.(kevennys, ota hierojaa tälle viikkoa jos mahdollista) Workout

    Warm Up
    2 rounds
    1 min jog + 1 min row + 1 min ski or air bike
    then
    2 sets
    10 reverse lunges with twist
    5 burpees
    10 air squat + 5 squat jumps
    10 alt leg v-ups

    Metcon
    Every 6 minutes for 4 times (2 times both)
    Odd Rounds
    400m run
    20/16 calories ski/air bike
    6 burpee box jumps to 60/50cm

    Even rounds
    20/16 calories rowing
    400m run
    6 burpee box jumps

    Strenght
    Snatch Grip Deadlift 4x4 reps @40-50% of 1rm deadlift
    perfrom 6-12 push ups right after deadlits

    Accessory Work
    2 sets of
    8+8 weighted box step up (2x5-10kg db's you choose) Fast up always!
    16-20 reverse flyes
    12-15 pull over @12.5-15/20-25kg
    20-30 v-ups or tuck ups
    rest 2 min

    Cool down streching
    1+1 min pohkeet
    1+1 min takareidet
    1+1 min lonkankoukistajat
    1+1 min ojentajat

  • CFPORVOO WOD 28.6.2022 Workout

    6 rounds
    2 deadlifts 160kg/120kg
    10m HS-walk

  • 11.11. Wod Workout

    EMOM36

    1.row 10/8 cal max 45sec
    2. T2b 6-10
    3. Stoh 4 (70/50)
    4. Bike/ski 10/8 cal max 45sec
    5. Pull-ups 6-10
    6.Rest

  • CrossLifting Workout

    CrossLifting
    A,
    EMOM 10 mins
    1 Power Snatch + 1 Squat Snatch + 2 OHS
    - add weight each set
    - Start around 65% of 1rm power snatch

    B,
    For time
    50 deadlift @50/35kg
    200m run
    40 Power clean
    200m run
    30 Front squat
    200m run
    20 Push jerk
    200m run
    10 Cluster
    200m run
    Timecap : 17 mins

  • Extra Credit 28-06-2022 Workout

    Banded Pull-Through: 100 Reps AFAP
    +
    - Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 27.6.2022 Workout

    MEDIUM+ WEEK 5/14

    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

    --

    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
    4x3@80-84% pal 2min

    CL Pause At The Kn + CL + SPLIT JERK
    1+2+2@up to 71-76% j-% pal 2min

    DEAD BS (~90° - ~80°)
    8x1@65% *rest for 45 sec between reps

    --

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

    ACCESSORIES 3 rounds (OpenGym alue)

    15 1-LEG SEATED CALF RAISE, DB/KB
    8 NORDIG HAMSTRING CURL *banded assisted
    8 1 HANGING SCAPULA PULL UPS + 1 LEG RAISE