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

  • Home WOD 10-01-2022 Workout

    A) NOTES
    - Strength: Today we've got some great single leg work with two different movements and one of our favorite core variations, the Overhead Sit-up
    - Metcon: Descending reps of Burpees and Pistol Squats are on the menu today, challenge yourself with a tough pace, but still focus on movement quality.
    - Equipment: Medium & lighter weight, bench/chair for pistol scaling

    B) WARMUP
    3 Rounds of:
    3 Shin Box + Forward Fold each
    6 Overhead Goodmornings
    9 Bodyweight Reverse Lunges each
    12 Scapular Push-ups
    Then: 30 Jumping Jacks, 30s High Knees

    C1) SINGLE ARM FRONT RACK BULGARIAN SPLIT SQUAT
    4 x 8-12 each 3s down. Rest 60s.
    C2) SINGLE LEG RDLS
    4 x 6-8 each. Rest 60s.
    C3) OVERHEAD KETTLEBELL SIT-UPS
    4 x 10 each. Rest 60s.

    D) FOR TIME
    20-15-10 Burpees
    40-30-20 Pistol Squats total
    – Goal: Challenging pace with quality movement.

    L1: (Up downs) (Shrimp Squats or Box Pistols)

    E) WORLDS GREATEST STRETCH
    5 deep nasal breaths in each position

    All video links found here

    NO EQUIPMENT OPTION

    B) WARMUP
    As above

    C1) BULGARIAN SPLIT SQUAT (no weight)
    4 x 8-12 each 5s down. Rest 60s.
    C3) ARMS OVERHEAD SIT-UPS
    4 x 10 each. Rest 60s.

    D) FOR TIME
    As above

    E) WORLDS GREATEST STRETCH
    As above

  • 5/21/21 Workout

    Warm up(10)
    3rds
    10 heel grab
    10 swing kicks
    10 pik n grass

    RCVR(25)
    walk, run, jog, bike

    Finisher
    50 flutter kicks
    1:00 IT stretch

  • 5/20/21 Workout

    Warm up(10)
    3rds
    10 heel grab
    10 swing kicks
    10 pik n grass

    WRK(16)
    Complete the following every minute on the minute:
    Even minutes
    2 burpees
    4 alternating dumbbell ground to overhead
    6 sit ups

    Odd minutes
    200m row/100m run

    Repeat for 16:00 minutes.

    Finisher
    30 rtw
    1:00 pigeon per side

  • 26.6.2021 Workout

    Hyvää Juhannusta Kaikille!

  • 04.01.2014 Workout

    For Time:
    100 Jumping Jacks
    75 Squats
    50 Push-ups
    25 Burpees

  • Weightlifting + conditioning Workout

    140 min

    1.WL
    A. Power clean into push jerk
    Build up to heavy in 12 minutes
    1 Power clean into 1 Push jerk
    - 60 kg

    B. EMOM7
    1 Squat clean
    - 40-65 kg

    2.Metcon
    A. "DT"
    5 RFT:
    12 DL 50 kg > 45 kg
    9 HPC
    6 jerk
    Time: 10.17

    B. FT:
    10-8-6-4-2 OHS @ 30, 32.5, 35, 40, 42.5 kg
    25-20-15-10-5 TTB
    Time: 14.20

    3.Strongman
    20 m sled push (grass)
    2 x sled + 20 kg
    8 x sled + 40 kg

  • 6/9/21 Workout

    Warm up(10)
    10 pik n grass
    10 high knees
    10 arm circles

    WRK(18)
    WRK for 18:00
    3 upright rows/ring rows/ pull ups
    6 push ups
    9 sit ups
    12 reverse lunge
    15 hvy jump rope

    Finisher
    30 double crunch
    1:00 butterfly stretch

  • 24.2.2022 Workout

    EILINEN

    TAI

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

    TAI
    - kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

    SN
    5x2@kevyt pal 2min

    CLEAN + SQUAT JERK
    5x2+2@kevyt pal 2min

    BOX JUMP Straight Leg
    5x6 pal 2min

  • CFPORVOO WOD 12.12.2021 Workout

    20 burpees
    20 HSPUs
    20 pull ups
    20 thrusters 40kg/30kg
    1000m row

  • Lepopäivä Workout

    Rest day - what did you do?