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

  • 4 x 5min AMRAP Workout

    2rounds
    5min amraps
    1)
    row 10/7
    10 kbs,
    *
    2)
    8 DB box step over
    16 air squat

    2min rest between amraps

  • Kehonpainottelua Workout

    3 x 10-15 hollowrocks + 15-20 archrocks, painon kanssa halutessa.

    3 x 10-15 hanging leg raises + 10-20s L-hang.

    3 x 20 air squats + 20 alt. lunges, UB.

    Lepää n. 1 min liikkeiden välillä. Suorita yksi osio loppuun ennen toista.

  • Weighted pull/chin ups week 4 Strength

    wweighted pull / chin ups 4x2x60%

  • Strength Strength

    Deadlift
    Build up to 85%-90% of 1 RM
    Then
    Complete E2MOM x 2 reps x 10 sets
    - reset btw reps

  • Green 190720 Workout

    Girls Girls Girls

    For time:
    1 rd of ”Helen” (400 m run, 21 kbs 24/16, 12 pullups)
    ”Annie” 50 du + 50 situps
    ”Karen” 50 wb
    ”Annie” 40+40
    1 rd of ”Helen”
    ”Annie” 30+30
    ”Karen” 50 wb
    ”Annie” 20+20
    1 rd of ”Helen”
    ”Annie” 10+10
    ”Karen” 50 wb

  • Strength 09-07-2020 Strength

    Sumo Deadlift: 5 x 5, every 90s.
    – Build in 3 sets to a moderate load then perform 5 sets with that load every 90s.
    – Reset on each rep

  • Box Back squat Strength

    5x3
    @ Find a heavy set.
    Rest 2-3min. btw. sets.

    • Ohjeistus:
    • Aseta boxi/penkki/koroke taaksesi siten, että siihen on helppoa istua.
    • Boxin korkeus tulisi olla sellainen, että lantio tulee polvilinjan kanssa samalle tasolle, n. 90 asteen kulmaan.
    • Pysäytä liike alhaalla boxin päällä.
    • Päästä jännite jaloista hetkeksi, mutta pidä keskivartalo super tiukkana koko liikkeen aikana.

  • AMRAP 30 Workout

    AMRAP 30
    40 Squats
    30 Sit-ups
    20 Pushups
    10 Burpees

    *Run 300m every 5th minute

  • CFPORVOO Front squats + burner week 2 Strength

    1) Front squat 3x62,5%, 3x 72,5%, 3+ 80%
    2) goblet squat 3x20

  • 1.Back Squat Strength

    On the 2:00 x 6 Sets:
    On the 0:00... 3 Reps @ 77%
    On the 2:00... 1 Rep @ 87%
    On the 4:00... 3 Reps @ 80%
    On the 6:00... 1 Rep @ 90%
    On the 8:00... 3 Reps @ 83%
    On the 10:00... 1 Rep @ 93%