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

  • Strength Workout

    A) 1 1/4 Back Squat
    Build a heavy triple over 6 sets. Rest 2:00
    - Sets of 5,4,3,3,3,3

    B) DB Death March
    4 x 10 steps each. Rest 90s

  • RestDay! Workout

    9:00 Basic Endurance CrossFit
    10:00 Strict Pull Ups + Metcon
    11:00 Snatch Technique

    15:00 Strict Pull Ups + Metcon
    16:00 Snatch Technique
    17:00 Basic Endurance CrossFit

  • Kehonhuolto Workout

    Himoviruttelunkaltaisia asioita ja muuta

  • CFPORVOO WOD 29.4.2022 Workout

    Row intervals
    4x400m with 2 min rest between sets
    Go all out every set

  • Sunnuntain Pitkä Workout

    10x 5min (2kierrosta)

    1) Kone

    2) Kone

    3) 8-10×/liike:
    Boxille nousu yhdellä jalalla
    R-ranka pumppaus boxilla
    Hallittu vuorikiipeiljä ristiin

    4) 8-10 ×/liike:
    Yhden käden kulmasoutu kklla
    Yhden käden heilautus
    Sivutaivutus

    5) 8-10×/liike:
    Rapukierto
    Skorpioni
    Rento roikunta

  • 1.2.2021 SQUAT STRENGTH PROGRESS 4/12 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
    2 rounds:
    8 + 8 Split Squat (kumin. vetää etujalan polvea sisäkiertoon)
    5 + 5 Bird Dogs, hold 2 sec
    10 Goblet Squat (kanta korokkeella)

    ETUKYYKKY

    RAAKATEMPAUS

    ASKELKYYKKY 3[4+4]@kevyt pal. 2min

    OHEISHARJOITTEET 2 kierrosta:
    6 + 6 LANKKUSOUTU, kuminauha
    50 VATSAT, VUOROTELLEN NILKKOJEN KOSKETUS

    --

    TEE KOTONA / SALILLA KEVYET LYHYET DYNAAMISET VENYTTELYT kesto 5-10 min, 10-20s ja/tai 5 - 10 PUMPPAUSTA / LIIKE kts. Moniste

  • DL waves Strength

    Deadlift

    20 - 15 - 10 - 15 - 20

    50-60/75-85/90-100/75-85/50-60% of 10RM

  • WOD Workout

    15/12 Cal Bike/Row/Ski
    15 Overhead Squats @60/43kg
    12/9 Cal Bike/Row/Ski
    12 Overhead Squats
    9/6 Cal Bike/Row/Ski
    9 Overhead Squats

    Goal: HARD effort. OHS should be capable of being done unbroken.
    Adjust to Front Squat if quality and/or stability dictate that.
    Rx+: 85/55kg
    TIME CAP = 7:00

    Extra:
    Single Leg Banded Hamstring Curl: 3 x 30 each. Rest 60s

  • Extra Credit 19-04-2022 Workout

    Band Paloff Press: 3 x 8 each. Rest 60s.
    +
    - Scorpion Stretch - 60s each
    - Lat Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • 16.4.2022 Deload Cycle Workout

    5 Rounds for time

    10 Power Snatch 40/25kg
    10 Shuttle Sprint

    TC 12