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

  • Extra Credit 11-03-2019 Workout

    Banded Pallof Press (heavy band): 4 x 8 ea. Rest 60s.

  • With A Partner Workout

    14 rounds for time:
    21 DU
    15cal Row
    12 DB Deadlift
    9 DB Hang power cleans
    6 DB STOH
    3 DB Thrusters

    I go, You go (7 rounds / athlete).
    DB 2x20/15kg. Scale to something you can move the complex unbroken.

  • Pe 18.1.2019 Maastaveto + kevyt penkki Strength

    Kottikärryt 4 kierrosta (2 etuperin / 2 takaperin)
    Dead Row 4x6
    Maastaveto 2x8x71%
    Kahvakuulasoutu vuorotahtiin 4x12-20
    Yhden käden punnerrus käsipainolla 3x8-15 / käsi

  • CFPORVOO WOD 19.1.2019 Workout

    4 rounds
    4 BAR MUs
    15 wall balls 9kg/6kg
    10 box over jumps 60cm/50cm
    8 cleans 70kg/50kg

  • Extra Credit 14-01-2019 Workout

    Banded Alphabet x 3 sets on both sides. Rest 60s.

  • "Yhteistreeni" Workout

    AMRAP 5:
    30/21 Calorie Row/Air bike
    21 Power Snatches (42.5/30)
    Max Bar over Burpees

    Rest 5 Minutes

    AMRAP 5:
    30/21 Calorie Row/Air bike
    15 Power Snatches (50/35)
    Max Bar over Burpees

    Rest 5 Minutes

    AMRAP 5:
    30/21 Calorie Row/Air bike
    9 Power Snatches (60/40)
    Max Bar over Burpees

  • 5.1.2019 Workout

    Raakatempaus linteille,

    5x2

    Tempaus linteille

    5x2

    Korkea Te-veto + tempaus polven alta samaan vauhtiin

    7 x (1+1)@70-90%

    Valakyykky

    5x2, 3 sek pause pohjassa

  • 30.12.2018 Workout

    Lepoja!

  • Wednesday 2nd 2019 Workout

    Gymnastics Testing

    EMOM for 8min: Toes to bar

    • the aim is to accumulate as many repetitions as possible in 8min
    • you are only allowed to jump upto the bar once each min
    • you do NOT have to perform the same number of repetitions each rounds
    • scale to kipping leg raises or v-ups

    WOD

    40-30-20-10

    Alternating Dumbbell Snatch 22.5/15kg
    Box Over Jumps 24/20"

  • 12/31/18 Workout

    Warm up(8)
    2 mins of cardio
    then
    :30 sec walking spiderman
    :30 sec jing jang

    :30 sec walking samson
    :30 sec jing jang

    :30 sec cradle
    :30 sec jing jang

    Mobility(10:00-15:00)
    Front rack stretch-1:00 min
    Wrist stretch-1:00 min
    Elevated child's pose-1:00 min

    Skill/Teach(15:00-25:00)
    Wallball-range of motion, keep ball high and hit target

    Pull ups-long hollow body,
    Prep:
    10 scap pull ups
    5 kips
    1-3 strict pull ups
    3 pull ups

    Burpees-range of motion, full hip extension at the top

    Hang clean-keep bar close, chest over bar

    Metcon(20)
    "The Countdown"
    10-1 digression of the following movements:
    Wallballs 20/14
    Pull ups-mod as needed
    Burpees
    Hang clean 135/95

    Opt(12)
    Work up to heavy clean
    4x2 muscle up, bar or ring.
    1000m row

    Finisher
    30 w raise
    60 slow bikes
    60 dbl crunch
    2 min hamstring stretch