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

  • Päivän treeni 28.2.23 Workout

    Lämmittely
    2 kierrosta
    1min/liike
    1. AKK - kobra
    2. Askelkyykky taakse + ylävartalon kierrot
    3. Lapapunnerrus
    4. Pöytänosto
    5. Soutu kuminauhalla

    TGU
    Kokeile jokaisella välineellä 1 sarja, 2 toistoa per puoli
    - Kahvakuula
    - Käsipaino
    - Levypaino

    Valitse yksi väline, tee:
    3 kierrosta
    3 toistoa/puoli
    60-90s. lepo kierrosten välillä

    Circuit 3 x 60s./15s.
    1. Askelkyykky paino pään yläpuolella etujalan puolella 30s./puoli
    2. Toispolviseisonnassa pystypunnerrus 30s./puoli
    3. Lankussa ylävartalon kierrot

  • Deload & skill work Workout

    Skill
    15 min HS training

    EMOM 12 min
    1.Dip 8
    2. Sitting Leg Lifts 10 + hold
    3. Bent over row 10/10
    4. Lu raises 12

    AMRAP 8 min
    1. HS to roll x 2-5
    2. Cartwheel 5/5
    3. Log roll 2/2

  • Condista 1.0 Workout

    3 Rounds
    20s OHS/Power Snatch 50/35kg
    20s Rest
    20s C2B/Pull up/BMU
    20s Rest
    20s Bar facing burbee/Pistol squat/box over/wall ball
    20s Rest
    20s T2B/GHD
    60-80s Rest

    RPE 3-3,5

    Skill:
    3 Rounds for Quality
    10-20m HSW+ 25-35m SB carry
    Rest 1:1

  • Back squat 3x2 Strength

    3x2 back squat RPE 8-9/180s

    1x max reps -10% edeltävästä painosta

  • Snatch 3-1 Strength

    Snatch 2x3 @77,5-82,5%
    Snatch 2x2 @82,5-87,5%
    Snatch 3x1 @87,5-92,5%

    Sarjat tee näin: 1/10s rest-> 1/10s -> 1/120s

  • 28.2.23 Workout

    ACCESSORY:

    2-4 rounds:
    8-10 ab rollout
    40m kb overhead walk
    -rest as needed

  • MAYFLY PRO TRACK Workout

    A,
    Deadlift 3-10

    Use the heaviest weight you can for each set.
    Rest as needed between sets.
    Build up to a heavy set of 3 then back off to a heavy set of 10.

    B,
    Every 3 mins for 12 mins do:
    10 Burpee Over Rowers
    15 Wall Balls, 12/9kg
    20/17 Row Calories

    Goal
    Complete each round with :30 sec or more to rest

    C,
    3 rounds for quality of:
    20 Face Pulls
    10 Scap Push-ups
    Lateral Raise Hold, pick load, 20 secs

    Rest as needed btw rounds.

  • Weighted chin up 8RM Strength

    Weighted chin up 8RM

  • OPEN 23.2 Scaled (A) Workout

    23.2A:

    Complete as many reps as possible in 15 minutes of:

    5 burpees
    10 shuttle runs (1 rep = 25 ft out/25 ft back)
    *Add 5 burpees after each round.

  • CFPORVOO WOD 25.2.2023 Workout

    Partner WOD YGIG
    5 rounds for time
    30 cal air bike
    20 deadlifts 100kg/75kg
    10 bar over burpees
    20m partner carry