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

  • Main site Monday 230925 Workout

    Weighted pull-up - Broad jump

    Workout
    - Weighted pull-up 5-5-5-5-5 reps
    - Broad jump 3-3-3-3-3 reps

    Notes
    - Establish a max broad jump during your warm-up.
    - Take a slight distance off of it and complete the broad jump 3 times after each set of pull-ups.

  • 23.9.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Front squat 1RM 24.9 Strength

    Front squat 1RM

  • IRON1 Workout

    ”Summer booty blaster”
    5rds for time:
    -10+10 KB single leg deadlift 16-24kg/ 12-16kg
    -10 sumo deadlift 60-80kg/ 40-60kg
    -10 double KB front squats 16-24kg/ 10-16kg

    *all sets unbroken. Rest between sets, but little as possible.

  • 20.9.2023 Accessory Workout

    3-4 Rounds :

    15 GHD Hip Extension + 20s Hold
    10 Banded Pull-Ups ( wide grip )
    6 D-Ball Squat 60/40kg

  • Pull Workout

    A: Ring pull ups pronated 3xMax
    B: SA Kb rows 2set/arm
    C: DB pommel raise 2set/arm
    D: SA db koncentrations curl 2set/arm
    E: DB biceps curls 1xMax

  • Main site Monday 230731 Workout

    For time:

    • 15 strict toes-to-bars
    • 50 double-unders
    • 12 strict toes-to-bars
    • 40 double-unders
    • 9 strict toes-to-bars
    • 30 double-unders
    • 6 strict toes-to-bars
    • 20 double-unders
    • 3 strict toes-to-bars
    • 10 double-unders

  • CFPORVOO WOD 23.9.2023 Workout

    C1) 3 rounds for quality
    5 strict pull ups
    10 kipping pull ups
    3 Full rom HSPUs from boxes
    30 s HS

  • EMOM Workout

    TGU + KETTLEBELL SWINGS
    4kg + 10kg
    265 swings

  • Prep treeni w. Katja Workout

    60 box jumps 50cm
    15 syncro snatch 12.5kg
    60 WB 6kg
    15 syncro snatch 12.5kg
    120 DU
    15 syncro snatch 12.5kg
    60 WB 6kg
    15 syncro snatch 12.5kg
    60 box jumps 50cm