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

  • 29.11.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • 14.10.2023 Muscle Snatch + Snatch Drop Workout

    EMOM 5

    3 Muscle Snatch + 3 Snatch Drop

  • 2.2.2023 Workout

    EILINEN tai

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

    tai

    kevyt tekniikkatreeni

    Vapaa valinnaiset lämmöt

    --

    CLEAN On The plate
    5x2@kevyt pal 2min

    --

    POWER CLEAN + CLEAN
    5x2@kevyt pal 2min

    --

    BOX JUMP Straight Leg
    5x6 pal 2min

  • BOOTYCAMP Workout

    SET A | 4 rounds
    6-8x + 6-8x BB bulgarian split squat
    8x DKB rdl

    SET B I 3 rounds
    10-12x Banded leg lowers
    10-12x deficit hip thrust
    8+8x Copehagens

    2 x tabata
    A)
    Miniband skate jumps
    Hollow hold
    B)
    Lunge jumps
    Standing leg lifts (fast)

  • WOD 08/01/22 Workout

  • KAHVAKUULA RATAPIHA Workout

    TEKNIIKKA
    Heilurit
    Rive
    Vauhtipunnerrus

    300 FOR TIME
    Heilautus 100
    Rive 80
    Kyykky 60
    VP 40
    Abmat sit up 20

  • CFPORVOO WOD 18.5.2023 Workout

    45 min PK
    PK 45 min
    100 rope jumps
    30s plank hold
    30+30s side plank hold
    20s active hang
    2+2 TGU, light kb
    10 goblet squats
    1600m machine
    10 ring rows
    10+10 standing hip rotations

  • TECHNICALLY STRONG Workout

    Gymnastics

    Warm up

    2 rounds with partner

    20 Passthrough
    10x 10m run
    10m wheel barrel
    3 x 10m partner carry
    20sec Handstand or 10 shoulder taps with partner

    Gymnastics for quality

    RX
    Free Handstand (with HSPU)

    INTERMEDIATE
    Handstand walk (for distance)

    BEGINNER
    HSPU (cycling)

    AMRAP 6
    YGIG with partner

    3m handstand walk
    2 HSPU
    1 boxjump 60/70cm

  • Thursday 28.4.22. Workout

    Torstai
    Active Recovery Session or Rest Day
    Pientä yleisvenyttelyä alle ja sit :
    TGU for quality
    10 reps @12kg kettlebell, alternating arms, focusing on smooth, relaxed movement.

    tän perään nenähengityksellä ja lepsusti tehden :

    4 Rounds – nose breathing only
    2000m bike erg
    20m Bear Crawl
    4 Deck Squat (take 10kg plate)
    20 band pulls (ota joku kuminauhalla tehtävä huolto liike, vaihda joka kierroksella eri)
    4/side Windmill
    20m Duck Walk
    4/side arm circle with 2.5kg plate slowly
    20 Medball Ukraine twists (perus vartalonkierto istuen ryssä nimi pois kannanottona)

    Loppuun
    2-3 kertaa
    overhead strech against box 1min
    v-sit strech (siirrä painoa 10-20 sek välein ,vasen,oikea, keskelle) 2 min
    side strech / lat strech 1+1 min

  • Sunday 1.5.22. Workout