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

  • For quality Workout

    3 rounds
    10-12 Hip thrust @40/60kg (pause at top)
    20 front racked box step ups (alt leg)
    10-12 Bulgarian Split Squats (R/L) 1 kb/db or shoulder carry
    rest 15-30sec bwn changing leg
    rest 2-3 min rounds

  • Deadlift Strength

    Deadlift
    1x20
    @+2.5-5kg

    • Ohjeistus:
    • Progressio jatkuu... Lisää 2.5-5kg viime vkoon.
    • Suorita 1 sarja ilman breikkejä.
    • Älä käytä vyötä.

  • CFPORVOO squats deadlift week 12 Strength

    1) Deadlift +10kg o 1RM 5x57,5%, 5x67,5%, 5+ 77,5%
    2) bulgarian squats 3x(1+1)x50%

  • Split Jerk Strength

    Split Jerk 3x3 räkistä

  • 10x5 Thrusters Strength

    In 20min E2MOM
    5 Thrusters
    (Start @50-60% of 1RM)

  • Power Snatch Strength

    Power Snatch
    3x3x80%
    Lift Every 3min

  • Sunday 17.5.2020 Workout

    45 minute of basic conditioning workout with running. Moderate pace should be done with heart rate less than 70% of max. Faster run just a bit faster - not a crazy sprint! ;)

    3 minute moderate pace running
    30 sec walk
    30 sec faster run
    30 sec walk

    4 minute moderate pace running
    40 sec walk
    40 sec faster run
    40 sec walk

    5 minute moderate pace running
    50 sec walk
    50 sec faster run
    50 sec walk

    6 minute moderate pace running
    60 sec walk
    60 sec faster run
    60 sec walk

    5 minute moderate pace running
    50 sec walk
    50 sec faster run
    50 sec walk

    4 minute moderate pace running
    40 sec walk
    40 sec faster run
    40 sec walk

    3 minute moderate pace running
    30 sec walk
    30 sec faster run
    30 sec walk

    OR

    45 minute of basic conditioning workout with rowing. Moderate pace should be done with heart rate less than 70% of max. Faster row just a bit faster - not all out! ;)

    3 minute moderate pace rowing
    30 sec slow pace rowing
    30 sec faster rowing
    1 minute rest

    4 minute moderate pace rowing
    30 sec slow pace rowing
    30 sec faster rowing
    1 minute rest

    5 minute moderate pace rowing
    30 sec slow pace rowing
    30 sec faster rowing
    1 minute rest

    6 minute moderate pace rowing
    30 sec slow pace rowing
    30 sec faster rowing
    2 minute rest

    5 minute moderate pace rowing
    30 sec slow pace rowing
    30 sec faster rowing
    1 minute rest

    4 minute moderate pace rowing
    30 sec slow pace rowing
    30 sec faster rowing
    1 minute rest

    3 minute moderate pace rowing
    30 sec slow pace rowing
    30 sec faster rowing
    1 minute rest

  • Front Squat Strength

    4 x 6

    Rest 1min btw sets

  • Warm up Workout

    3 rounds
    1:30 cardio machine
    10/10 suitcase deadlits
    10/10 single arm press
    10 squat jumps (small jump)

  • 5.5.2020 Home Workout Workout

    10 ROUNDS

    1 MIN ON : 1 MIN OFF
    20 double unders/ 30 single unders / 30 jumping jacks
    4 burpees
    AMRAP
    Handstand Push Ups