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

  • Recovery Workout

    TEAMS OF 3 or ( team of 2: every 6min start erg for 2min)
    A) SKI 24min Easy pace
    CHANGE EVERY 2min
    One sking , while others circle through following movements:

    40m Kelkka
    Lonkkien pyörittely rata
    30m/side Plate oh carry
    5+5 Plate windmill

    B) BIKE 24min Easy pace
    CHANGE EVERY 2min
    One Biking, while others circle through following movements:

    20s Dead hang
    20 Band face pull
    10/10 KB side bend
    20 Plank with shoulder taps
    30s Superman hold

  • CFPORVOO WOD 19.9.2020 Workout

    14 min EMOM
    ODD 6 burpee box jumps 60cm/50cm
    EVEN 5 hang snatches 50kg/30kg

  • Scarface Workout

    2 Rounds:
    8 Power Snatches (70/47.5)
    8 Bar Facing Burpees

    Directly into...

    2 Rounds:
    8 Power Snatches (60/42.5)
    8 Bar Facing Burpees

    Directly into...

    2 Rounds:
    8 Power Snatches (50/35)
    8 Bar Facing Burpees

    • Score is total time for all (6) rounds of completion.

    • Stimulus wise, we are looking for the following criteria for each snatch barbell:
      1st Weight - A weight we could cycle for 8 reps unbroken if we went for it.
      2nd Weight - A weight we could cycle for 12 reps unbroken if we went for it.
      3rd Weight - A weight we coudl cycle for 16+ reps unbroken if we went for it.

  • Perform Class Programming in Open Gym Workout

    Deadlift / Press Strength 1.
    5 Rounds
    A1) RDL x 6
    3-0-X-1
    Rest 1:30
    A2) Shoulder Press x 6
    3-1-X-1
    Rest 1:30

    Accesory
    4 Rounds each, YGIG/movement
    10 French press
    10 Alt. db floor press (up hold)

    Mark results in the gym feed.

  • Gymnasty 3 Workout

    30s. Work, 30s. Rest 4-6 Rounds

    Scoop to Hollow
    - slight pike
    - Eyes on toes
    - Drive into aggressive
    - Hollow and straight arm pull down

    3 Position Box Drill
    - pos 1 hollow tension
    - pos 2 hollow lat pull down
    - pos 3 Pull around to support

    Dip Bar
    - keep hollow
    - shoulder below elbow at the bottom
    - elbows straight at the top
    - to scale use a band and place both feet on it so that you're able to maintain hollow body position

  • SUMMER CUP 2020 (Laji 3.A.) Workout

    For time:
    600 DU's
    300 Qoblet squats w/ kb (24/16kg)
    100 HSPU

    (Time cap: 28min.)

    • Ohjeistus:
    • Suorita liikkeet/toistot haluamassasi järjestyksessä.
    • TieBreak tulee, kun tuplat ja kyykyt on tehtynä.

  • Strength Strength

    One arm row 4x10/10

  • Strength Strength

    Dbl db strict press 5x4

  • Warm up Workout

    • 2min. Row/Bike/Run

    • 2 rnd:
      3 Walk out + Push ups
      3 Squat + twist

    • 1min. Row/Bike/Run

    • 2 rds:
      8 Gang squats
      8 Reverse lunges

    • Mobility....

  • 16.9.2020 Sali Workout

    Lämmittely 2 krs.

    5 vauhtipunnerrus hitaalla laskulla
    5 etukyykky
    5 kyynärpäät C-kirjain - tanko eturäkissä
    5 pystypunnerrus
    5 panda pull nivuselta rive-ote
    5 raakarinnalleveto nivuselta
    5 voimakääntö nivuselta rive-ote
    5 voimakääntö nivuselta kyykkyyn allemenolla rv-ote
    5 korkea rinnalleveto päkiöille
    5 rinnalleveto silmät kiinni

    RIVE PANDA-PULL POLVELTA
    4×3@tanko - 50 rive-% (palautus 2min)

    RINNAN KORKEUDELTA KÄÄNTÖ ETURÄKKIIN 4×3@tanko ->
    (palautus 1-2min)

    1 × RIVE + 2 × RIVE ei lattia kosketusta - 5cm irti lattiasta -
    samaan vauhtiin
    3[1+2]@70, 2[1+2]@75 rive-% (palautus 2min)

    TEMPAUS VALA-ALLEMENO 4×2@kevyt (palautus 2min)

    1 x TE MAVE + 1 x TE-EPÄKÄSVETO 5cm korokkeelta,
    3[1+1]@90, 95 te-% (palautus 3 min)

    Acc:

    10+10 KULMASOUTU + PUNNERRUS kp/lp, asento
    askelkyykky vapaan käden tuki etumaisesta jalasta

    10 ISTUMAAN NOUSU suorat jalat, kuorma pään yläpuolella

    10m+10m ETENEVÄ OHS ASKELKYYKKY, lintti