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

  • 21.6.2017 , LM Workout

    For Time
    40 Wall Balls 20/14p
    40 Hang Cleans 42,5/30kg
    40 Pull-Ups
    40 Deadlifts 42,5/30kg
    40 Push-Ups
    40 Box Jumps 24/20"
    40 Kettlebell Swing 24/16kg
    40 Toes-to-Bar
    40 Air Squats
    40 Hang Snatches 42,5/30kg
    40 Double-Unders
    40 Sit-Ups
    40 Burpees
    Short distance run after each 40-rep movement

  • Power&Speed - 80% Strength

    5 sets with 80% of todays top lift

    Clean + Front Squat + Jerk

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

  • Power&Speed - Strength Work Strength

    5 sets
    Front Squat 10- 8-6-4-2 AHAFA
    Weighted Pull-Up 5x3
    Strict Ring Dip 5-10

    Ohje: tee tämä voimaosia kiertoharjoitteena. Ensin 10 etukyykkyä, lepää 1-2min, 3 lisäpainoleukaa, lepää 1-2min, 5-10 dippiä. Tässä on yksi kierros. Seuraavalla kierroksella etukyykyn sarja vähenee kahdella, muissa liikkeissä toistot pysyvät samana.

  • 6/11/2017 Workout

    Jackie
    1,000m Row
    50 Empty Barbell Thrusters
    30 Pull Ups

  • Let's run! Workout

    1 set: 300m, 400m, 300m
    With 100m walk between each
    Rest 4 mins

    1 set: 300m, 300m, 300m
    With 100m walk between each
    Rest 4 mins

    1 set: 300m, 200m, 300m
    With 100m walk between each
    Rest 4 mins

    1 set: 300m, 100m, 300m
    With 100m walk between each
    Rest 4 mins

  • Maanantai 5.6 Workout

    Aamucardio: Rowing program if not done.
    If already finished then
    EMOM 30
    1) 12 Power snatches 35/25
    2) 10 Burpee box overs
    3) Rest
    4) 15 Overhead squats 35/25
    5) Rest

  • CFPORVOO WOD 3.6.2017 Workout

    3 rounds for time
    200m row
    50 DUs
    100 singles

  • Onsdag 12/4 2017 Workout

    5km run

    Då det är löpning har vi endast ett gemensamt pass idag klockan 17:30. Samling vid gymmet om vanligt. Vill ni inte springa kan ni ro 5km eller köra prestationspasset.

  • K2E and KB swings Workout

    5 Rounds for time

    • 7 Knees 2 Elbows
    • 14 KB swings (American) 24kg

    TIMES TO BEAT

    Beginner athlete: 7min 35sec
    Average athlete: 6min 19sec
    Advanced athlete: 5min 3sec
    Elite athlete: 3min 48sec
    Regional athlete: 3min 17sec

  • Open Workout 17.3 (Scaled) Workout

    Prior to 8:00, complete:
    3 rounds of:

    6 jumping chin-over-bar pull-ups

    6 squat snatches (45 / 35 lb.)
    power snatch with OHS permitted

    Then, 3 rounds of:

    7 jumping chin-over-bar pull-ups

    5 squat snatches (75 / 55 lb.)

    *Prior to 12:00, 3 rounds of:

    8 jumping chin-over-bar pull-ups

    4 squat snatches (95 / 65 lb.)

    *Prior to 16:00, 3 rounds of:

    9 jumping chin-over-bar pull-ups

    3 squat snatches (115 / 75 lb.)

    *Prior to 20:00, 3 rounds of:

    10 jumping chin-over-bar pull-ups

    2 squat snatches (135 / 95 lb.)

    Prior to 24:00, 3 rounds of:

    11 jumping chin-over-bar pull-ups

    1 squat snatch (155 / 105 lb.)

    *If all reps are completed, time cap extends by 4 minutes.