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

  • 17.7.2023 Row Workout

    For time :

    1000m/900m
    Rest 2:00
    750m/700m
    Rest 2:00
    750m/700m
    Rest 1:30
    500m/450m
    Rest 1:00
    500m/450m

  • Speed worx Strength

    A1) Explosive front squat 3x4x60%
    A2) Skater jump over the box 3x6
    A3) explosive ring row 3x6
    A4) Split Bounces 3x10

  • 17.7.2023 On Thing At A Time Workout

    For time :

    80/60 Cal Bike
    40 Toes To Bar
    200 Double Unders

    TC 12

    • Have goal number of calories you'd like to Bike within a minute. This can help with pacing as well as help you to stay present.

    • Brake the toes to bar as needed. Quick small set is option or going for bigger sets works great as well. This will come down to your capacity.

    • Aim for big sets of double unders. Try to keep your breaks as quick as possible.

  • 17.7.2023 Warmup Workout

    3 Rounds :

    2:00 Row, easy/moderate/hard
    10 Banded Goodmornings
    10 Push-Ups
    5 Kip Swing
    5 Kipping Pull-ups

  • CFPORVOO WOD 11.7.2023 Workout

    10 min AMRAP
    10 dumbbell snatches 22,5kg/15kg, alternating
    10 dumbbell thrusters 22,5kg/15kg, alternating
    3 l- pull ups
    15 air squats

  • Omatoimi Workout

    Ot-treenit 15.7.23

  • "Enough Is Too Much" Workout

    3 Rounds for time:
    30 DB Snatches 20/15kg
    30 T2B

    Scaled:
    24 DB Snatches 20/15kg
    24 T2B

    TC 13min

  • WOD: Team effort Workout

    In groups of 3: AMRAP25
    24 double db weighted burpee box get over (2x22,5 / 15)
    36 push up
    48 kbs (24/16)

    Target: RPE 7-8

  • 12.7.2023 2x & 3x per WEEK TRAINING Workout

    MAXIMAL WEEK 15/15

    WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

    --

    DOWNWARD FACING DOG with
    10x CALF RAISE/LEG EXTENSION &
    3-5x ALTERNATING LIZARD with HIP EXT. ROTATION & COSSACK SQUAT with KNEE TAPS / HAND SUPPORT SIDE SQUAT

    6+6 KNEELING THORACIC ROTATION *kämmen takaraivolla

    6+6 LYING SIDE LEG RAISE *kylkivatsa

    3+3 PUSH UP to SIDE PLANK KNEELING/STRAIGHT LEG with HIP ADDUCTION

    40sec DEEP SQUAT STRETCH with plate

    --

    *with barbell 😁
    5+5 1-ARM FRONT RACK ELBOW ROTATION
    10 RDL *snatch grip
    5 SNATCH THRUSTER
    5 DEADLIFT
    5 GOOD MORNING OH on the toes
    5 BENT OVER ROW

    2x 3-POSITION SNATCH *floor + below knee + hip
    2-3 OHS
    2-3 PRESSING SNATCH BALANCE
    2-3 SNATCH DROP
    2-3 SNATCH BALANCE

    BACK SQUAT
    *lähestyminen esim. 10@50%, 8@60%, 6@70%, 4@80%, 3@85%, 2@90, 2@95%, 3x1@100+% pal 3-5min

    SUMO DEADLIFT and/or DEADLIFT
    *lähestyminen esim. 6@50%, 5@60%, 4@70%, 3@80%, 2@85%, 1@95%, 3x1@100+% pal 3-5min

    *valitse kumman maven teet tänään. Jos haluat kokeilla molempia, tee toinen viikon päästä tästä maksimista. 😎💪🏻

    Accessory exercises: 3 rounds, NO REST BETWEEN SETS *omalla ajalla

    8+8 PALLOF PRESS *split position

    8-12 BANDED SEATED 1-LEG HAMSTRING CURL

    5 weight 1-LEG BACK RAISE

  • AMRAP12 Workout

    -10 t2b/ 14leg raise
    -5 HSPU
    -10cal row
    -5 alt db snatch 10kg/ 12.5kg/ 15kg/ 17.5kg/ 20kg…

    *first round db snatch is 10kg, second round is 12.5kg, third round 15kg and so on…