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

  • 5 rounds, rest 30-45sec between movements Workout

    CONDITIONING

    5 rounds, rest 30-45sec between movements.

    1) 5+5 KB/DB Lunge Snatch video
    2) 5+5 Goblet Lateral Lunge video
    3) 5+5 DB/KB STOH
    4) 10 Hollow Rock + 10sec Hollow Hold

    RPE 3 to 3+

  • Deck of Cards Workout

    Each suit represents a different exercise and depending on which card you got is how many of that exersice you do. Everybody pulls a card and starts with that exercise. As soon as your done the net person shows their card and everyone does that exercise for the new card. It could be a completley different exercise or if you get the same suit back to back your doing the same exercise again.

    Reps = Number on the card (face cards are 11 reps, Ace is 12 reps)

    spades= Burpees
    clubs= push-ups
    hearts= sit-ups
    diamonds= air squats
    jokers= 400 m run

    WOD:
    12 min of Deck of cards
    -------2 min break-------
    5 min Partner Wallballs
    -------2 min break--------
    12 min of Deck of cards

  • Warm up 30/3/20 Workout

    Warm up:
    3 Rounds
    6 Up & Down
    8 Air squat
    10 KB-swings

    Then..

    Squat flow

    Mobility:
    1min/side or exercise
    -Sup trap smash
    -Lat roll
    -Rotators smash

  • Engine Bias viikko 49, harjoitus 1. Workout

    Harjoitus 1.

    Metcon (quality)
    Rowing, 4 x 8 minutes with 2:00 rest between sets.
    Try to increase your 500m pace each round. First set should be easy and the last one should be around ”moderate/fast”.

    Harjoituksen tarkoitus on totutella vartalo hiljakseen pitempiä soutuja varten sekä hahmotella miltä mikäkin ”pace” eli 500m arvio tuntu. 4 kertaa 8 minuutin soutupätkät, joissa yrität jokaisella kierroksella kiristää tahtia hieman kovemmaksi. Kierrosten välissä kahden minuutin lepo. Keskity hyvään mekaniikkaan sekä hengityksen mukaiseen liikkeeseen.

  • 2 liikettä, ei aikarajaa Workout

    10-9-8-7-6-5-4-3-2-1 toistot
    Leuanveto, rengassoutu renkailla tai tangolla

    10-9-8-7-6-5-4-3-2-1 toistot
    Dippi punnerrus

  • Home workout 210320 Workout

    8 sets,
    new set every 4th minute
    25 Air Squats
    20 Knee-hugs
    15 Burpees

  • Jumplen Workout

    3 RFT
    100 Double unders
    21 KB-Swings
    12 Pull-ups

  • WOD Workout

    Every 3:00 x 5 sets.
    5-10 Strict Pull-ups
    10 Box Jumps w. step down @ 61/51cm
    15 Air Squats
    20 Double Unders

    Goal: Consistent effort - finish each round in under 2:00
    Rx+: 40 Double Unders per round (if smooth and efficient)

  • "Pull and Push" Workout

    CONDITIONING

    2 rounds:
    16 Pull-Up
    16 Thruster @30/25kg
    2 rounds:
    12 C2B
    12 Thruster @40/30kg
    2 rounds:
    8 Bar MU
    8 Thruster @50/35kg

    Overall RPE 4 to 5

    Tailoring options:
    Pull-Up→ Jumping Pull-Up
    C2B→ Pull-Up
    Bar MU→ Jumping Bar MU

    Target: Use only one barbell and load it between rounds. The loadings are light, go unbroken with the thrusters.

  • CFPORVOO HS/HSPU week 5 NP Workout

    1) strict HSPU 4x2
    2) HS 4x24s