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

  • Lauantai 16.4. Workout

    8x5min (40 min)
    A)
    200m Jog
    Machine rest of time

    B)
    5 Push up
    10 Sit up
    10 Swing (light)
    Sled 80m (light)

    Rpe 3-4

  • Sunnuntain Pitkä Workout

    45min ajan laadukkaasti

    1min Konetta
    10 Russian twist levypainolla
    10-15 istumaannousua (lisäpaino)
    20-30s. Kuppipitoa
    1min Konetta
    4+4 3-osan askelkyykkyä
    5+5 Sivukyykkyä
    8-10 Yhden jalan lantionnostoa

  • Ma 4.4.2022 pääliikkeet Workout

    Kyykky 3x85%

    Penkki 3x85%

    Maastaveto 3x85%

    Hyvät peruslämmöt, kaikki noususarjat ”kolmosina”. 5-8 noususarjaa per liike.

    Maastavedon voi tehdä myös heti kyykyn päälle.

  • 15.4.2022 Deload Cycle Workout

    30 minute Accessory Workout

    10 Ring Dip
    15 DB Bench Press
    10 Strict Toes To Bar
    14 Weighted Lunge, alternating
    1:00 Practice Double Unders

    Rest btw. movements as needed.

  • WOD Workout

    A) For Time
    21 Shoulder to Overhead @52/35kg
    3 Wall climbs
    600 m run
    21 Front Squats (52/35kg)

    REST 30 sec

    15 Shoulder to Overhead
    2 Wall climbs
    400 m run
    15 Front Squats

    REST 30 sec

    9 Shoulder to Overhead
    1 Wall Climbs
    200m run
    9 Front Squats
    Timecap: 20 mins

    EXTRA:
    Accumulate 4 min hang on a bar
    Every time you drop stop the timer and make 10 burpees

    Goal: try to break it not more than 3 times

    Timecap: 8 mins

  • CFPORVOO WOD 12.4.2022 Workout

    for time
    600m run
    100 DUs
    50 sit ups
    40 pull ups
    30 cal row
    20 push presses 50kg/35kg
    10 back sqauts 100kg/75kg

  • Strength Workout

    Triset x 3 rounds

    Back Squat x 6 ( 65-70% of 1 RM)
    Rest 10s.
    Russian Swing x 12 (heavy)
    Rest 10s
    DB Alternating Reverse Lunge x 24 total
    Rest 3:00

  • AMRAP 15 Workout

    AMRAP 15
    "I Go, You Go”

    2 Rounds of
    6 Power Snatches 60/40kg
    4 Burpee over bar

    As long as the Partner hunting Calories, after two rounds switch … and so on....

    Score: Calories and total reps from snatches and burpees

  • WOD Workout

    Aikaa vastaan:

    10-9-8-7-6-5-4-3-2-1 T2B
    30 Tuplaa tai 60 Sinkkua / kierros

    TC: 17min

  • Running, speed intervals Workout

    WORKOUT OF THE DAY:

    Metcon (quality)

    4x100m run
    Increasing speed during the 100m.
    Rest 3:00 minutes between sets.

    4x30m run
    Max speed.
    Rest 3:00 minutes between sets.

    Harjoituksen tarkoitus on kehittää nopeutta sekä nopeuskestävyyttä. Ensimmäisessä osiossa tavoite on juosta 4 x 100m pätkät kiihtyvällä tahdilla. Toisessa osiossa tavoite on juosta 4 x 30 mahdollisimman nopeasti.

    WARM-UP: