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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

  • Conditioning 25-07-2018 Workout

    AMRAP 25:00 w. a partner:
    100 Double Unders
    75 Calorie Row/Ski (Bike 55 Cals)
    50 Alt. DB Snatch (50, 35)
    *One athlete works at a time. Split as needed.

    • Don't stress the score today, move well, sweat and enjoy!

  • CFPORVOO WOD 26.6.2018 Workout

    70 wall balls 9kg/6kg
    50 hang cleans 65kg/45kg
    1km row

  • STRENGTH DAY 3 + SPRINTERBALLS Workout

    Movement Prep
    10 min

    Strength:
    if exercise isn’t available to track, focus more on quality of the movement
    25 min
    4 min round
    Bulgarian 4x11/
    DBL KB pendlay Row 4x11 (do this continuously, tap and go
    Deadbug DB Alt. Chest press (from floor) 4x11/

    SprinterBalls

    Have all the balls everywhere with different weights

    Every 45s on the 45s

    Set the clock to 45s on 45r

    Row, Ski, Run

    Goal : Try to get 100m under 30s
    Switch when partner finishes 100m

    Wall ball - kneeling side to side slams (14/20)
    Slam ball - OH slams (25/40)
    Wall balls - Wall balls (14/20)
    Slam ball - plank lateral inside passes (25/40)

    Score : total individual amount of meters

  • Conditioning 27-06-2018 Workout

    For time with a partner:
    100-80-60-40-20
    Calorie Row/Ski
    Walking Lunges (BW)
    Hollow Rocks
    *Complete 30m Bear Crawl or 15m Handstand Walk after each completed round.

    • One person works. Split in half.
    • 45:00 Cap
    • Alternate Option Rowing = 6/5/4/3/2 x Stairs

  • 6 rounds Workout

    1min on, 1min off

    1 min row max cals
    1 min rest
    1 min overhead squat max reps 15/20kg
    1min rest

    Pyri pitämään toistot samana joka kierroksella

  • Strength 15-05-2018 Workout

    1a) Strict Pull-up @ 31X1 tempo: 4 x 5. Rest 45s.
    1b) Bar Dips: 4 x 8-10. Rest 45s.

    • Tempo is up, 1 at top, 3 down, 1 at bottom
    • Options for both Pull-ups/Dips: Partner Assisted or add weight

  • 1. Conditioning Workout

    5 Rounds:
    1:00 Assault Bike
    1:00 Wallballs (20/14)
    1:00 Double Unders
    1:00 Rest

  • 2. Gymnastic Conditioning Workout

    AMRAP 8:
    3 Calorie Row + 3 Kipping Handstand Push-ups
    6 Calorie Row + 6 Kipping Handstand Push-ups
    9 Calorie Row + 9 Kipping Handstand Push-ups
    Continue to add (3) repetitions per round until cap.

  • Endurance WOD Workout

    Sprints
    6x 100 meter sprints (rest time is walking back)

    Partner WOD for time:
    100 pull ups
    100 v- ups
    100 push ups
    100 rocket jumps (scale jump squats)
    100 cal row
    100 burpees

    *1partner works at a time. Switch off every 10 reps

    • you and your partner will do a total of 50 reps a piece to equal 100

    • if it's a big class you can start at different spots on WOD

    • rocket jumps- starting position with feet shoulder width apart, arms at your sides knees bent in a swallow squat, pushing off the ground jump straight up hands above head then land gently and descend back into squat position

  • Voimistelulämmöt ja PAUSE JERK !! Strength

    A. Gymnastics Skills Warm-Up

    Every 30 seconds, for 6 minutes (4 sets) of:

    Interval 1 – Squatted Strict Muscle-Up Transitions x 4 reps ( Ring Muscle upin lähtöjä maasta... ) vaihtoehtona Ring Rows x 8

    Interval 2 – Elbow Drops x 4 reps (mountain Climber asennosta)

    Interval 3 – Full Support Hold (on low rings) x 10 seconds ( L-sit ilmassa, tai kroppa suorassa ja ojentajapito )

    B. Every 2 minutes, for 8 minutes (4 sets):

    Pause Jerk x 3 reps ( kevyet painot niin tulee puhtaasti ja nopeesti )

    (Pause Jerk = pause for 2 seconds in the bottom of the dip, then 1 second in receiving position

    Merkkaa PAUSE JERK.