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

  • Farmers walk Workout

    3 x 50m

    Go as heavy as possible

    Rest as needed

  • 24 min Kaikkea kivaa :-) Workout

    8min
    15 seinäpallo
    5 yleisliike

    3min lepo

    6min, lähtee @11:00
    15 käsipainotempaus
    3 yleisliike

    3min lepo

    4min, lähtee @20:00
    15 ilmakyykky
    1 yleisliike

  • Engine - Row-Assault-Row Workout

    Row 10min
    Assault 10min
    Row 10min

    Ohje: Souda 10min, polje 10min ja souda uudestaan 10min. Tämä ei ole maksimisuoritus, vaan pyri tasaiseen vauhdinjakoon.

    Corework of your choice

  • Run fast, Row faster Workout

    4x
    2min ON/4min OFF
    Run around the box
    +
    ME Cal. Row

  • 4x10 Back Squat Strength

    Back Squat 4x10
    Use same weight as last week,
    try to do them faster.

  • CFPORVOO WOD 5.6.2017 Workout

    8 min AMRAP

    6 T2Bs

    6 C2Bs

    10 floor presses 60kg/40kg

  • WOD 9.6 Workout

    “SAMSON”
    50 wall ball
    2 front squats
    50 burpees
    4 front squats
    50 KBS 24/16
    6 front squats
    50 box overs
    8 front squats
    30 pull ups
    10 front squats
    400m run

    Males use bodyweight, females 2/3 of bodyweight in front squats

  • STRONGCON 1 Workout

    Set up equipment and work with partner. Decide on weight (unless weight is stated), can add or take away weight as needed through circuit.
    Decide on reps per exercise, or go to failure on each exercise before tagging partner. One partner works, other on machines/plank waiting to be tagged in. Cycle through all 6 exercises before starting over. Pace yourself.

    A)
    100lb/50lb BB Bench Press
    DB Back Fly
    2xKB Rack Front Squat
    TRX Pull-ups (make as short as possible, sit bum down to ground directly under handles, pull yourself up to handles with feet assistance)
    Ab Wheel
    Weight plate hollow rocks (Single arm holds 5-15lbs plates like a serving tray) One arm at a time weighted...or regular.

    B)
    Cycle through (after each exercise) while waiting for your partner to tag you;
    SKI
    ROW
    RUN
    PLANK

    35

  • Movement Prep Workout

    Dowel - mat

    Foam roll calves, shins, lats, triceps

    squat ankle mobs [0:32 - 0:52]

    quad rocks
    wrist prep

    Dowel pool cue drills
    dowel lat / tricep insertion stretch

    beast torsion

    12 minutes

  • For time Workout

    1.6km Run
    100 DU (200 SU)
    50 KB snatch (24/16)
    25 Burpee box over

    (Time cap: 20min)