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

  • 16/2021 Flexibility Routine Workout

    Part A: Muscle activation
    • 10 x Standing hip rotations (40 in total)
    o both directions
    o both legs
    • 10 x Slow standing leg lift + 10 x Kick + 10 s Hold + 10 x Pulse
    o to the front, side and back
    o both legs

    Part B: Stretching
    • 10 x Body roll on top of leg(s) + 60 s forward fold stretch
    o legs together (pike)
    o legs in V towards the weaker leg
    o legs in V towards the stronger leg
    o legs in V to the middle (pancake)
    • 10 x Straighten the back leg in hip flexor stretch, both sides
    • 30 s Hip flexor stretch with straight back leg + 30 s hip flexor stretch with knee on floor, both sides
    • 10 x From quad to hip flexor stretch and back with knee bent against the wall, both sides
    • 2 x 45 s Front split per side, alternate sides (4 x 45 s in total)
    • 1 min Frog stretch
    • 2 x 30 s Middle split

    Part C: Strength
    • Laying on the back with one leg working and the other bent foot against the floor, both sides
    o 10 x straighten the leg with a pointed ankle, flex the ankle and bend the leg
    o 30 s pushing the leg away from the face against pulling with hands
    o 30 s pushing the leg towards the face agains pushing with hands
    • Same as above with straight other leg
    • 5 x Kneeling straight leg lift moving from side to behind and back, both sides
    • 10 x Sitting leg lifts + 10 s Hold (total 60 x + 60 s)
    o First both legs separately, then at the same time
    o Done both legs together and in a V

  • Hauistabata Workout

    8x20/10

  • Maanantai 26.4. Workout

    For Quality
    4 Rounds
    4 Strict T2b
    5 Strict Hspu
    8 Pistol squat (4+4)

    Rest 4min

    4 Rounds
    8 T2b
    10 Kipping Hspu
    12 Weighted Cossack squat

  • WOD Workout

    5 Kierrosta aikaa vastaan:

    17 KK-heilautus
    13 Sumomaastavetopystysoutu 40/30kg
    10 Kykky

    TC: 16min

  • WOD Workout

    5x 1min ON/ 90s OFF

    14 KP/KK tempaus
    Max burpee

    Tulos: Burpeet

  • CFPORVOO WOD 30.3.2021 Workout

    12 min EMOM 70kg/50kg
    4 hang cleans
    1 jerk
    3 back squats

  • Maanantai 12.4. Workout

    35 Min for quality
    800m jog
    20 Plate Ground to overhead
    40m Plate OH Walk
    20 Cossack squat
    200m plate run

  • Voimaoheiset Workout

    Rinnalleveto kyykkyyn 5x 90s
    1‐ 3
    3s pysäytyksellä pohjassa
    Paino: 50-70%

    3-5 Kierrosta laadukkaasti
    10 Pistoolikyykkyä tai askelkyykky taakse
    20 KK-heilautus

    Välinevapaa:
    5x90s lähtö, seinäistunta 20-30s

    5 kierrosta laadukkaasti:
    10 pistoolikyykky
    20 lantionnosto

  • EMOM 12min Workout

    ODD 4 x Hang Clean 60-80%
    EVEN 5-10 x HSPU

  • Calistenics Workout

    4RFT
    4 Strict chin-up
    8 Dips (rings or fixed)
    12 V-ups
    16 Lateral box step overs