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

  • 6/9/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    warm up(5)

    Metcon/Metcon-comp
    Open gym-
    Make up a missed benchmark or wod from the week or
    5 giant sets
    8 db strict press
    8 curls
    8 rev fly
    8 oh ext
    8 push up w/sa row

    Finisher
    Stretch and roll
    50 leg ext to hip raise

  • Fredag 9/6 2017 Strength

    Power clean 3-3-3-3-3
    +
    5 rounds:
    AMRAP Front squat @ BW
    Amrap Strict pull ups
    2min rest
    *Scale to a weight where you can do 5-8 reps the first set

  • Power&Speed - 80% Strength

    5 sets with 80% of todays top lift

    Clean + 3 Front Squat + Jerk

    Ohje: Lastaa 80% päivän raskaimmasta raudasta tankoon ja tee viisi sarjaa oheista kompleksia. Lepää tarvittava aika suoritusten välillä

  • Power&Speed - Barbell Work Strength

    Squat Clean + 3 Front Squat + Jerk

    1RM in 20min

    Ohje: hae tankokompleksissa päivän ykkösmaksimi. Älä ylitä aikarajaa

  • CFPORVOO WOD 9.6.2017 Workout

    3 rounds
    1 ring MU
    2 dips
    3 skin the cats
    4 HSPUs
    5 box over burpees

  • Berlin Throwdown 17.1 Workout

    5 RFT
    30 Wallballs 9 kg
    20 Pullups

  • AbXtreme Workout

    For Time

    Start with a half-mile run. Then do two rounds of the following:

    30 Knee Crunche
    20 Leg Raise
    30 Flutter Kick
    60 Second Plank
    30 Cross Crunch
    20 Heel Touch
    20 Superman

  • Getting Pushy - Day 6 - 08/06/2017 Workout

    Goal
    This is a short program designed to help you get your first push-ups happening! From zero to hero!

    Test
    Today we test and see the progress so far!
    How many full reps from the toes can you now do?

    Time Under Tension
    5 x 4-6 reps of a Push-Up with 3 seconds down and 3 seconds up pace; rest 1:30-2:00 between sets.

    Needs to be VERY tough.
    Adjust the difficult by using an incline (easier), floor (medium), added weight vest (harder).

    Muscle Endurance
    3 rounds alternate between;
    18-25 x Dumbbell Bench Press @ moderate weight, faster reps; rest :30
    18-25 x DB Seal Row @ same weights, faster reps; rest 1:30

    Trunk
    3 rounds, alternate between;
    :20-:40 Ring FLR Hold; Rest :30
    10/side x Side Plank Rotation; Rest 1:30

    ??What??
    See or ask Ben for help!

  • Onsdag 7/6 2017 Strength

    E2m for 10minutes
    20 walking lunges AHAP
    +
    E3M for 15minutes
    Bench Press x 8, build up to 8rm
    +
    Every 90 sec: 3rounds
    1: Max set ring rows
    2: Max set push ups
    3: Isometric double kb front rack wall sit 30sec

  • Hypyt Workout

    7x3 kevennetty hyppy boksille.