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

  • PRVN60 20.7 Strength Strength

    E3MOM 12 Pause back squat
    4 pause back squat

    Start at 60% of 1RM. 4 sec lower and 1 sec pause on each rep.

  • Extra Credit 16-07-2023 Workout

    2-3 SETS FOR QUALITY
    5 As + Ts + Ys* w/LIGHT Weight
    10/10 Single Leg Glute Bridge-Ups
    1:00 Rebound Pose
    -Rest as Needed b/t Sets-

    *1Rep=A+T+Y

  • Morning intervals Workout

    4 Rounds
    6min ON / 2min OFF

    Amrap
    8/6 cal Ski
    8/6 cal Row
    8/6 cal Bike

  • Tower of Power Workout

    AMRAP16
    12/8 cal echo bike
    8 DB box step over, heavy load
    8 burpees
    8+8 standing single leg lift with heavy DB on one hand

  • CFPORVOO WOD 15.7.2023 Workout

    3 rounds for quality
    12s hand stand
    6 pass throughs
    3 bar MUS
    3 strict HSPUs

  • Speed worx Strength

    A1) High hang squat clean 3x4x70%
    A2) Drop jump 3x5
    A3) explosive ring row 3x6
    A4) Split Bounces 3x10

  • Muscle & Power, AV2 Strength

    Tempo Deadlift 5x5 reps (slow down, fast up)

  • Stuganfit back attack Workout

    A: SA Kb rows 3xMax
    B: DB dowell raise 1xMax
    C: SA Db Shoulder flys 1xMax
    D: SA DB preacher curl 1xMax

  • 15.7.2023 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

  • For time: Workout

    For time:
    21-15-9
    row
    ski

    Target under 6min, Cap 8min.
    Viikon ainut korkeamman sykkeen harjoitus, voit halutessasi mennä selkeästi kovaa, mikäli kaipaat lepoa peissaa rauhallisemmin läpi ilman Time cappia.