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

  • Pumpping burpees Workout

    WORKOUT OF THE DAY:

    Metcon (reps)

    AMRAP in 7 minutes of:
    1 Burpee
    *2 Pump burpees
    3-Pump burpees
    4-Pump burpees
    ….

    *Pump burpee:
    Tee luvun osoittama määrä punnerruksia ennen kuin nouset ylös tekemään burpeen ponnistusta.

    Harjoituksen tarkoitus on kehittää lihaskestävyyttä sekä maksimikestävyyttä. Tavoite on saada tehtyä mahdollisimman monta kierrosta annettuja liikkeitä.

    WARM-UP:

    3 rounds:
    5 burpees,
    5/5 hip complex,
    5/5 chest stretch,
    5/5 downward dog to basic lizard

  • Longer Erg workout Workout

    Metcon (quality)

    in 20:00 minutes, 5km row

    Rest 1:00 minutes

    in 20 minutes,
    10km bike

    *Goal is to keep a nice steady pace. Tailor the distance as needed.

  • 9.4.2023 Easy Pace ( Deload Cycle ) Workout

    43 Minutes of:

    10 Minutes : Row

    Rest 1 minute

    10 Minutes :

    5 Pull-Ups
    10 Box Jumps 24"/20"
    15 Sit-ups

    Rest 1 minute

    10 Minutes : Bike

    Rest 1 minute

    10 Minutes :

    15 Deadlift 70/50kg
    10 Kettlebell Swing 32/25kg
    5 Strict HSPU

    Rest 1 minute

  • 11.5.2023 Run Forest, Run! Workout

    Väinölänniemi / Radalla.

    Voit alkaa asettamaan itsellesi tulos tavoitetta. Vielä sen ei tarvitse / pidä olla lopullinen.

    Lämmittely hölkkää 800m + venyttelyt.

    7 x 400m. Lepo 1:00 välissä. Tavoite vauhti +10 sec. per kierros. Esim. jos tavoitteena on 2400m. Kierrosaika 2:00.

    Juokse tänään 2:10 kierroksia. Tavoitteena 3000, juokse tänään 1:46 kierroksia.

    Loppuverkka 800m

  • WOD Workout

    AMRAP 12 Complex of:
    6 Romanian Deadlifts @60/43kg
    6 Hang Power Cleans
    12 Front Rack Reverse Lunges (total)
    12 Barbell Rows

    Rest as needed between rounds
    ALL done without dropping the bar or re-gripping.

    Extra:
    2-3 sets, rest as needed
    25 banded pull through
    15 banded hip trust
    5 slow Jefferson curls

  • 4 rounds for reps Workout

    1:00 calorie row
    1:00 Russian kettlebell swings
    1:00 burpees
    1:00 wall-ball shots
    1:00 rest

  • CFPORVOOWOD 8.5.2023 Workout

    10 min EMOM
    10/8 cal row
    10 sit ups

  • Gymnastics Workout

    3 rounds for quality
    20s. wall facing chair hold
    10 shaping drill
    20s. HS step to plate
    10m seal walk

  • WOD Workout

    FOR TIME
    400m Run
    Immediately Into...
    5 ROUNDS
    15 Box Jumps @60/50cm
    10 Push Press @43/30kg
    Immediately Into...
    400m Run
    Timecap:12 mins

  • Saturday Madness Workout

    “BARBARA”
    5 Rounds For Time
    20 Pull-Ups
    30 Push-Ups
    40 Sit-Ups
    50 Air Squats
    3 Minutes Rest
    Timecap: 45mins

    Good Times for “Barbara” (estimate)
    – Beginner: 46+ minutes
    – Intermediate: 34-45 minutes
    – Advanced: 24-33 minutes
    – Elite: <23 minutes

    Compare: 2021.07.29