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

  • EMOM 12 Workout

    EMOM 12

    20-30sec Top of Ring Hold
    20-30sec Hollow Hold
    20-30sec Bottom of Ring Hold
    45sec Wall Sit

  • CFPORVOO Snatch + ABS week 15 Strength

    1) Hang Snatch (knee+ hips) 5x(2+2) 60%
    2) Dragon flag 5x5

  • Endurance WOD Workout

    Endurance tunti on peruskuntoharjoitus joka tukee normaalia treeniä, kehittää kestävyyttä ja auttaa palautumaan normaalista treenistä. Se suoritetaan matalalla sykkeellä, ja peukalosääntönä hyvä sykkeen yläraja on 180 - oma ikä. Toinen hyvä mittari on että pystyt harjoituksen aikana puhumaan lyhyitä lauseita hengästymättä liikaa.
    Kun treeni päättyy tulisi olla sellainen olo että voisit vielä jatkaa yhtä pitkään. Erillistä alkulämmittelyä ei tehdä.

    50min "amrap" with partner (5-6 RPE):

    5 min Aero machine YGIG!
    While other one does aero, the other one performs:
    - Wall climb hold
    - Wall sit hold
    - Plank hold
    - Arch hold
    - Shoulder up hold
    With own skill levels

    Mark your avg. heart rate

  • 1. Front Squat Waves Strength

    On the Minute x 9:
    Wave #1:
    On the 0: 1 Front Squat
    On the 1: 1 Front Squat
    On the 2: 1 Front Squat
    Wave #2:
    On the 3: 1 Front Squat
    On the 4: 1 Front Squat
    On the 5: 1 Front Squat
    Wave #3:
    On the 6: 1 Front Squat
    On the 7: 1 Front Squat
    On the 8: 1 Front Squat

    Aim here is to progressively climb in each wave, with slight reduction in weight after the third and final rep of the wave.

    Following Final Set, Until the 15 Minute Mark:
    Build to a Heavy Single for the Day.

  • Back Squat 7RM Strength

    Back Squat 7RM, max reps 80% 7RM

  • Deadlift Strength

    Deadlift
    5x2
    @65-93%
    Rest 2-3min...

  • For time Workout

    40 Wallball (20/14lbs)
    40 KB swing (24/16kg)
    30 Wallball
    30 KB swing
    20 Wallball
    20 KB swing

    Time cap: 12min.

    Scaled:
    wb: 14/10 lbs
    Kb: 16/12kg

  • 8min EMOM: 1) 5-15 HSPU 2) 5-15 C2B Workout

    8min EMOM:
    1) 5-15 HSPU
    2) 5-15 C2B

    Challenge yourself with the rep scheme. There are only 4 sets of each movement. Scale if needed.

  • C2B Strength

    3 sets of max reps
    As many strict as possible followed by kipping

  • Arm accessory work Workout

    ARM ACCESSORY WORK

    EMOM 9 min (3 rounds)
    1) 8-12 standing french press w/ plate
    2) 8-12 biceps curl w/barbell
    3) 8-12 seated DB press (istu lattialla jalat suorana)

    *tee valinnaisena tän päivän "assarit", jos haluat käyttää aikaa kyykkyihin.