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

  • Ke 20.3.2019 Penkki Strength

    (etuheilautus x 20, burpee x 10, situps x 20: 3 kierrosta)

    MerkkiPenkki 3x3 (80-90% viime viikon raudasta)

    KapeaPenkki 2x5-8

    Niskantakaapunnerrus 5x10, kevyt

    "Band-pull-aparts" 100 toistoa, voi tehdä "superina" edellisen kanssa

    Voimapyörä 3-5 sarjaa

    (100-200 lekaa traktorin renkaaseen)

  • CFPORVOo WOD 23.3.2019 Workout

    3 rounds
    1 BAR MU
    2 SB dips
    3 T2B
    20 v-ups

  • 3/18/19 Workout

    Warm up(0:00-10:00)
    Rowling x5
    Penalty=erg jumpovers
    then
    10 air squats
    10 single leg dl

    10 air squats
    10 pick n grass

    10 air squats
    10 plyo

    Mobility(10:00-15:00)
    1:00 min pigeon per
    :30 sec chest stretch

    Fittrain(20)
    9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9
    wallballs 16/12-challenge up 20/14
    cal row
    abmat sit ups-challenge up-ghdsu

    Opt(12)
    4 front squat
    8 bk squats @75% of 1rm rpt 2x
    1600m walk/run
    5x5 hip ext

    Finisher
    30 scap push ups
    30 w-raise
    60 slow bicycles
    60 knee tap crunch
    1:00 min bf stretch

  • Open 19.5 Primer Workout

    3-4 rounds not for time:
    200m Skillmill run
    15 KBS 24/16kg (US)
    12 Mountain climbers (2=1)
    9 Box jump overs 60/50cm
    1 Rope climb 4m / 3 Strict chin-ups

    TC 14min

  • Extra Credit 20-03-2019 Workout

    Single Arm Banded Pushdowns: 3 x 30-50 ea. Rest as needed.
    *Between sets complete 10 DB Hammer Curls

  • Oly Complex Strength

    4-6 sets of 1 power clean + 1 front squat + 1 split jerk

    Keep the weights moderate, focus on speed and technique!

  • 20.3.2019 Masters SM Workout

    Tempaus 2x2@70%, 2x2@75%, 3x1@80%

    Rive + työntö 2x(1+1)@70%, 2x(1+1)@75%, 3x(1+1)@80%

    Te -veto 3x3@90%

    Etukyykky 3x2@80%

  • Wattbike 30km Workout

    Wattbike 30km

  • Metcon Workout

    For Time:
    One-Arm KB Swing Snatch Dx (32/24Kg) 21 reps
    One-Arm KB Swing Snatch Sx (32/24Kg) 21 reps
    GHD Sit Ups 21 reps
    One-Arm KB Swing Snatch Dx 15 reps
    One-Arm KB Swing Snatch Sx 15 reps
    GHD Sit Ups 15 reps
    One-Arm KB Swing Snatch Dx 9 reps
    One-Arm KB Swing Snatch Sx 9 reps
    GHD Sit Ups 9 reps

  • ENDURANCE VKO 11 Workout

    8 x 3min on/1min off
    a. 20/15 cal assault bike + 10 t2b + rest of time farmers walk
    b. 20/15 cal assault bike +10 t2b + rest of time front rack carry
    (skaalaa cal määrää, jos ei jää 60sec aikaa kantoihin)
    -Farmari ja front rack carry erikokoiset painot
    - Farmarin voi tehdä kb,/ db, / kahvoilla
    - Front rack carry 2x kahvakuulat
    - porrastuslähdöt niin, että pyörät riittää. Voi skaalata sotuun tai hiihtoon mikäli koneet loppuu.