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

  • 4/18/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    warm up(5)

    Metcon/*Metcon-comp(15)
    12 rounds
    3 pull ups/*2 muscle ups
    100m run

    gym goat(7)

    Finisher
    2 min hip opener
    2 min sh distraction
    50 v-ups

  • Vauhditon pituushyppy - testi. Strength

    Vauhditon pituushyppy:
    Erinomaisen tulosraja (PV):
    20-24 25-29 30-34 35-39 40-44 45-49 50-
    Miehet 270 260 250 240 230 220 210
    Naiset 220 210 200 190 180 170 160

    3 yrityskertaa. Tasajalkaponnistus.
    Hyvät lämmöt ja venytykset alle ennen yritystä!! Tulosrajat koutsilla mukana.

  • Bulgarian split squat Strength

    3 x 10 reps/leg

    Use dumbbells for added weight

  • Weighted dip 5x5x70% Strength

    Weighted dip 5x5x70%

  • Workout Workout

    PARTNER WORKOUT - 3 Rounds For Time of:

    • 25 Burpee Box Jumps @ 24/20 in.
    • 50 Pull-Ups
    • 75 Wall Balls

    *One person works at a time and reps are split as needed between partners.

  • AMRAP 7 min (Option 1) Workout

    AMRAP 7 min

    7 KB swings
    7 Toes-To-Bar

  • 2.4.2017 Strength

    Find in 20minutes heaviest load following complex:

    Powerclean + hang squat clean + push jerk

  • CFPORVOO WOD 3.4.2017 Workout

    3 rounds
    3 deadlifts @ 80% of 1RM
    5+5 kb snatches 32kg/20kg
    weighted dip 5x60% of 1RM

  • Move Prep Workout

    Mobility:
    Roller hamstrings + lat
    shoulder clocks + wall(floor) slides
    dowel wrists + shoulders
    dowel hinge practice (emphasis on head position and where you are looking!!!!!!)

    Dead Bugs
    Mini Band around knees: side steps + gluts bridge
    Mini band around wrists: ext rotation pulses

    12mins

  • Workout Workout

    • 5 Rounds For Time:

    • 10 Cal. Row/Ski Erg/Airdyne OR 15 Ball Slams @ 20-30/10-20 lbs.

    • Double KB/DB Front Rack Carry from outside door to dumpster and back @ 35-53/16-35

    • Shuttle Run from outside door to dumpster and back x 2 trips

    • KB/DB Reverse Lunge x 10/leg @ same weight you used for Double KB/DB Front Rack Carry