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

  • CFPORVOO WOD 26.3.2020 Workout

    DU 50-40-30-20-10
    wall ball 10-20-30-40-50 9kg/6kg

  • Optional Gymnastics by Erik, Day 2 Workout

    Day 2
    Handstand skill

    3 sets of 10-20 kick ups to handstand
    1st set: low kick ups video
    2nd set: diagonal kick ups
    3rd set: full handstand kick ups
    -knees straight, toes pointed and tight core!

    For 8 min with a running clock:
    -accumulate as many handstand steps or shoulder taps in a 1m x 1m area, rest as needed

    -tailoring option: 5 sets of max shoulder taps against a wall

  • Skill Day Workout

    Optional Gymnastics by Erik, Day 1&2 at the last page!

    Rope work (3/4)
    2-4 rounds, rest as needed between:

    1) 5-10 Seated feet lock/Jump to feet lock and one-two ascent video
    2) 7+7 Single Arm Ring Row video
    3) 5-10 Toes to Rope video
    4) 10-20 Hollow Pull-Down video

    RPE 3 to 4

    Practice to master the foot lock and to be confident to use it.

    Optional Accessory
    CONDITIONING
    Choose from home edition or DB/KB home edition

  • HOME WORKOUT 260320 #2 Workout

    4 rounds, 20 reps each:
    - Table row
    - Superman rocks
    - Lunge steps (2=1)

  • HOME WORKOUT 260320 #1 Workout

    PUSH-UP ENDURANCE

    For time:
    8x10 Unbroken push-ups

    Then

    16x5 Unbroken push-ups

    Settien on oltava unbroken, muuten sitä ei lasketa. Huilaa settien välissä tarpeeksi, jotta seuraava setti menee.

  • CFU Home Chalange 1 Workout

    4 Rounds for time:
    10 Toilete Roll Squat
    10 Push Up
    10 Sit Up

    As fast as possible.

  • Woima Home Workout 9. Workout

    Warm Up
    2 ROUNDS
    20 Jumping Jacks
    20 Push-up Plank Shoulder Taps
    10/10 Alt. Bodyweight Lunges

    Technique
    Pistol Squats

    Pistol Warm Up
    3 Rounds
    5 Candelstick Roll
    10 Cossack Squats (sivukyykky)
    10 Feet togerther Squats

    WOD
    20 Pistols each alt.
    - hidas kontrolloitu liike
    Skaalaus
    - Pistooli tuolille
    - Pistooli tuen kanssa
    - Pistooli toinen jalka nilkan takana
    - Pistooli negatiivisena (kahdella jalalla ylös)
    - Pistooli korokkeelta

  • Warm up Workout

    2 rounds
    2:00 cardio
    10 push ups
    20 walking lunges
    10 tuck ups
    5+5 upright row
    5+5 db press
    10 pass through
    10 ohs

  • "HOME WORKOUT" Workout

    A.
    3 rds:
    4 Walk out + Push up
    4+4 Single leg Scale
    8 Squat jumps

    2 rds: w/ db/kb
    One hand Cluster
    Power snatch
    Jump over db/kb

    Mobility:
    - Shoulder pump
    - Lunge complex
    - Up & down dog
    - Pigeon
    - Couch stretch

    B.
    5 rds:
    (W/ Dumbbell / Kettlebell)
    AMRAP:
    1min.: One hand Cluster (Alternate)
    1min.: Power snatch (Alternate)
    1min.: Jump over db/kb
    1min.: Rest

    C.
    3-4 rds:
    8-16 Turkish Sit up
    8-16 Russian Ab twist

    D.
    Stretching and foamrolling ~5-10min.

  • HOME WORKOUT 240320 Workout

    RUNNING:

    5k Run

    Rest 5-10min

    5k Run

    Jälkimmäinen juoksu vähintään samaa vauhtia kuin ensimmäinen.
    Skaalaa matka itsellesi sopivaksi.