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

  • Juoksuohjelma, viikko 10, Harjoitus A Workout

    Yhteistreeni 2.8. klo 19 Hallipussissa, 60min:
    Testijuoksu:
    - Lämppä: 10min kävely/hölkkäpätkät + nivelavaukset
    - Peli, suunnanmuutoksia, spurtteja 10min
    - Avausvedot: 3x 80m reipas juoksu/kävely, kävelypalautus.
    - Testijuoksu: Juokse tai kävele Hallipussin ympäri 1-3x (kierros 1,7km) mahdollisimman nopeasti. *VAIHTOEHTO: jos käytössäsi on sykemittari, pyri tekemään tasainen veto valikoidulla sykealueella. Sykealue 5-10 lyönnin sisällä. Testin intensiteetti voi tällöin olla matalampi, mutta toimii valitun alueen rajatestinä. (Kirjaa lopussa siis ylös tavoitesykealue, toteutunut keski- ja maksimisyke sekä aika).

  • Ma 2.8.2021 perus: kyykky Strength

    Kyykky 5x1 (80-85-90-95-100%)

    Walk’outs 2-3x1 (110-120-130%)

    Vatsarutistukset 100 toistoa

  • Sunnuntai 1.8. Workout

    1x400m (-4-6s)
    Rest 4 min

    2x800m (-12-0s) /2x600m (-10-0)/1x1200m (-8-0s)
    Rest 1:1

  • "High Octane" Workout

    EMOM 6:
    0dd: 15/12cal Row
    Even: 6 Bar Over Burpees + 5 Power Snatches 40/28kg

    Rest 3min

    EMOM 6:
    Odd: 15/12cal Row
    Even: 6 Bar Over Burpees + 5 Power Snatches 35/25kg
    - Add 2 burpees every round. So it's 6, 8 and 10.

    Scaled:
    Scale the number of burpees to your level.

  • Snatch Strength

    3x3 Snatch Deadlifts @40-50%

    3x3 Snatch High Pull w/ Pauses @40-50%
    - Pause below the knee and on top of the knee

    3x3 Snatches @70-75%
    - Rest 2min btw

    % Based on 1RM Snatch

  • CFPORVOO WOD 31.7.2021 Workout

    15 CLEANS 50kg/35kg

    300m RUN

    12 CLEANS 60kg/40kg

    300m RUN

    9 CLEANS 70kg/50kg

    300m RUN

    6 CLEANS 80kg/55kg

    300m RUN

    3 CLEANS 90kg/60kg

    300m RUN

  • For time Workout

    4 Rounds: 
    15 Deadlifts (60/40kg)
    12 C2B
    9 Push press (60/40kg)

    Directly Into...

    1,500 Meter Row

    (Time cap: 18min.)

  • Saturday Metcon2 Workout

    After this take warm up for snatching and double unders/hs walk or wall walks

    Workout Definition
    For time
    100/80 Calorie bike erg
    Start with and Every 2 minutes perform 6 tng power snatches @42.5/30kg to start minute on the minute until the 100/80
    calories are complete
    -Rest until 10:00
    50-75m Handstand walk or 15-20 wall walks
    Start with and Perform 30 Double Unders Every Minute on the Minute
    time cap 20 min.

    Score is total time of both metcons. Use air bike 80/60 calories if bike erg is not available.

  • Saturday Metcon1 Workout

    Metcon
    3 Rounds
    200m run
    250/200m Row (fast)
    250/200m Ski (fast)
    -Rest 2:00 b/t rounds-
    time target sub 3 min 15s, cap 4 min.
    score is total time of all sets. Be fast when moving from movement to another.

  • 310721 Lauantai Workout

    Team workout (teams of 3)
    30min AMRAP
    90 cal row
    120 wall ball 20/14
    150 KB swing 24/16