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

  • Warmup Workout

    3-5 rounds here

    1. Assault Bike x 60 seconds
    2. Hamstring band pulldown x 10 each side
    3. Band quad stretch x 10 each side
    4. Band front rack/triceps stretch x 10 each side
    5. Thread the needle x 10 each side
    6. Reach + Rotate x 10 each side
    7. Foam Roller Prayer Stretch x 10
    8. Reverse Lunge x 10 each side (alternating overhead reach and rotate)

  • strength Strength

    Find 3RM back squat

  • Saksityöntötekniikkaa Strength

    5 x 2 split jerk from rack, go as heavy as technique allows

  • EKA Intensiivi Workout

    10 min AMRAP

    Juoksu 100m
    Punnerrus x 5
    Kyykky x 10
    Rengassoutu x 15

  • Back squat Strength

    5x3 (climbing)

  • Metcon Workout

    18 Min AMRAP of:
    Ring Muscle Ups 6/5 reps
    MB Wall Ball (9/6Kg) 30 reps
    1:00 rest

  • CFPORVOO WOD 21.1.2017 Workout

    10 min air bike
    10 min row max calories

  • Warmup Workout

    Every 3mins x 3 sets
    Run 100m
    10 Single Leg Cone Touches/leg
    10 Goblet Squats Light

  • Vertical Jump Workout

    Vertical jump. Check the video how to perform and observe the statistics

    Ohje: Katso video vertikaalisesta hypystä. Toista tämä hyppy säännöllisesti, jotta saat kerättyä dataa hermolihasjärjestelmän palautumisestasi. Merkitse tuloksesi sentteinä. Käytä aina samaa menetelmää!

  • DUs, walking lunges, and bear crawl Workout

    Complete as many rounds as possible in 20 minutes of:

    • 50 double-unders
    • 100-ft. walking lunge
    • 100-ft. bear crawl