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

  • Käsilläseisonta / kävely treeniä Workout

    Omaan tahtiin
    3 kierrosta:

    10 x plate walk jalat seinää vasten tai boxilta
    10 x kosketus olkapäähän jalat seinää vasten tai boxilta
    1 min käsilläseisontapito vatsa kohti seinää

  • 6*1.30:1.30 ,зашагивания на короб с гантелей , подтягивания , ДП Workout

    6*1.30:1.30
    *10 зашагиваний на короб с гантелей
    *10 подтягиваний
    *макс ДП

  • CFPORVOO WOD 20.8.2022 Workout

    20 back squats 100kg/75kg
    2 rope climbs
    15 deadlifts 100kg/75kg
    4 rope climbs
    10 cleans 100kg/75kg
    6 rope climbs
    5 front squats 100kg/75kg

  • Soutua ja heiluttelua Workout

    200 m soutu
    40 kahvakuulaheilautusta
    300 m soutu
    30 kahvakuulaheilautusta
    400 m soutu
    20 kahvakuulaheilautusta
    500 m soutu
    10 kahvakuulaheilautusta

  • SLACOM21042020 Workout

    W.UP
    pike strecht 2'
    Banded hamstring puul-down 1'
    butterfly stretch 2'

    3x10 Plank Push-up
    3x20 toe to touch
    3x30" L-SIT
    REST 1' TRA LE REP E I SET

    3 Rnd
    10 Single DB Box Step over
    10 Goblet Squats
    200mt row/run/40 du

    Strenght WL
    EMOM
    90" for 12'
    1 Snatch grip sotts press+1 Drop Snatch + 2 Pause OHS

    POI
    12'
    emom ogni 90" x 5 set

    1) pausing high hang squat snatch
    2) hang squat snatch (partenza sotto il ginocchio)

    set1: 50%
    set2: 60%
    set3-5: 65%

    SKILL
    10 STRICT PULL-UP
    4' HPU
    10-12 Straight Arm Band Pulldown (youtu.be/pjfu9P2j1h4)
    4' HPU

    8 STRICT PULL-UP
    3' HPU
    10-12 Straight Arm Band Pulldown
    3' HPU

    6 STRICT PULL-UP
    2' HPU
    10-12 Straight Arm Band Pulldown
    2' HPU

    WOD 1
    GESTIRE COME SI VOGLIONO IL NUMERO DI REP
    MA DEVONO TORNARE I TOTALI:
    FOR TIME
    50 PUSH PRESS
    50 BURPEES FACE OVER
    50 PISTOL SQUAT
    AL COMPLETAMENTO DI OGNI RAGGRUPPAMENTO
    250MT ROW O RUN 40 DU

    Scoring:

    WOD 2
    AMRAP 20'

    9 PC
    12 PULL-UP
    15 DB BOX STEP OVER
    12 WALL BALL
    9 MT HSW (LAVORARE A MURO O LATERALE O FRONTALE)

    Scoring:

    Optional

    4×10 KB RDL ONE LEG
    Slow lowering, emphasize glute contraction on the way up.
    4×15 DB Prone Bench Row

  • 11.1.2019 Workout

    AMRAP 2 HSPU
    AMRAP 2 TTB
    AMRAP 2 Row Calories
    AMRAP 3 Pull ups
    AMRAP 3 Burpee box jumps
    AMRAP 3 Single arm devils press 22,5/15kg

  • Maastaveto Strength

    Maastaveto 5x4 (v2)

  • Saturday Warm up Workout

    Warm Up
    30-40 band pull aparts
    then 2 rounds

    1:30 easy/mod pace row
    10+10 upright row
    10+10 single arm db press
    10 scap pull ups
    10 kip to swings
    10 goblet hold kb thrusters

  • 30.11.2023 Monostructual Workout

    6 Intervals*

    • Choose a single modality from below options: 1) 400m Run 2) 500m Row 3) 1000m BikeErg

    1-minute rest b/t repeats

    Goal. Your aim is to run/row/bike each interval at your fastest, repeatable pace (given the short 1-minute rest).

    Tip. IF you are not sure how fast you can go, this workout is a great opportunity to explore that. In this case, start a little slower on the 1st interval, then build up from there ( = go faster each interval) over the next 2 intervals until you should be at your pace on the 3rd interval.
    This will give you a better chance of success vs. going too hard (that temptation is always there) on the 1st interval and not being able to recover.

  • Clean and jerk Strength

    Clean and jerk
    2+2 max 75% rest 3min between sets