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

  • Core Workout

    3 Rounds for Quality of
    10 V-ups
    10 Hollow Rocks
    10/side Windshield Wipers

  • Conditioning 20-10-2021 Workout

    Complete these in any order!

    0:00 - 10:00
    45m Sledpush
    Rest as needed between sets. Pick a weight that moves unbroken for 45m, but is tough! 2-4 sets within the 10mins is good!

    10:00 - 20:00
    Max Crossbody Carries x 45m
    Rest as needed between sets. Pick a weight that moves unbroken for 45m, alternate weights each round. Aim for 4 sets

    20:00 - 30:00
    Max Rounds of:
    10 Calorie Row
    10 Calorie Bike/Ski/1x Stairs

  • Intervals Workout

    6 x 30s ON / 30s Off

    1) shuttle run
    2) mountain climber
    3) up&down
    4) ski

  • CFPORVOO SHOULDER PRESS + ABS VOL 6 Strength

    1A) Shoulder press 4x3x85%
    1B) copenhagen plank 4x(25s+25s)

  • ”Gunny” Workout

    ”Gunny”

    1,6 km juoksu
    50 etunojapunnerrus
    50 istumaannousu
    1,6 km juoksu
    50 etunojapunnerrus
    50 istumaannousu
    1,6 km juoksu

    Juoksussa suositellaan 23 kg lisäpainon käyttämistä.

  • Kompleksi Workout

    6× 90sek Tempaus kompleksi:

    1 Maasta
    1 Riipusta
    1 OHS

    60%

  • 061021 Keskiviikko A Workout

    "DT" EMOM
    5 rounds
    1. 12 deadlift 70/47,5
    2. 9 hang power clean 70/47,5
    3. 6 push jerk 70/47,5

  • Strength Strength

    Back Squat
    Build to a heavy 2 in 6-7 sets.
    - sets should look like 4-3-2-2-2-2..
    - Next week we'll test this for a 1RM
    - Option 4 x 5 @ moderate/technique weight.

  • Sunnuntai 26.9. Workout

    Wod
    50/40 cal row
    then 5 rounds
    5 db snatch left arm 22,5/15
    5 db ohs left arm
    5 db snatch right arm
    5 db ohs right arm

  • Endurance Workout

    For time:

    Row 3000m
    100 Box jump
    200 Double under
    100 Air squat
    200 Double under
    Bike 5000m