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

  • 5min gaps Workout

    4x5min time window
    Buy in:
    100 Double unders

    20 Gobblet squats
    10 Kb/Db push press

    Remaining time in front rack hold.
    2min rest btw. rounds

  • Metcon Workout

    12-9-6 or 9-6-3 reps
    thrusters @35/50kg
    must be unbroken sets. Do thrustes as fast as possible, rest
    as needed bwn reps. Scale the weight if needed.
    rest 1:1 and repeat same metcon

  • CFPORVOO WOD 14.4.2020 Workout

    3 rounds
    10 HSPUs
    10 box jumps 60cm/50cm
    10 front squats 70kg/50kg

  • NBT Cleans and Jerk Strength

    Every 90 sec 10 rounds
    Hang power Clean- Clean - Jerk

    Find today’s heavy complex at good technique

  • Front Squat 8x4 Strength

    Every two minutes, for 16 minutes (8 sets of):
    Front Squat x 4 reps

  • “Boat Race” Workout

    3 Rounds:
    500 Meter Row
    1 x Stairs / 400m Run
    Rest 3:00 between rounds.

  • Home workout core Workout

    20 Min EMOM
    Rotate through
    1. 20 hollow rocks
    2. 45 sec side plank
    3. 45 sec side plank
    4. 45 sec plank

  • Turkish Get-up Strength

    Turkish Get-ups
    2 rep/arm

  • ADDITIONAL DB/KB HOME WORKOUT Workout

    WARM-UP

    30-20-10 Air Squat Cross Kicks video
    10-15-20 Sit-Up

    Handstand Shoulder Opener video

    BODYWEIGHT STRENGTH

    3-4 rounds, rest 30-60sec between movements.

    1) 5-10 Push-Up, tempo 32X1 + 10sec Hold 1cm chest from the ground
    2) 3-5 Table Rows video + 10sec Hold at top position 
    3) 5-10 HSPU + 20sec Handstand Hold
    4) 10 Hollow Rock + 10sec Hollow Hold

    RPE 3+ to 4

    Tailoring Options:
    Increase or decrease the rep scheme
    Table row→ Pull-Ups→ Door Frame Row
    HSPU→ HSPU feet on the couch

    CONDITIONING

    For time:
    100 KB/DB Hang Squat Clean.

    EMOM→ 3 Up&Down. WOD starts with Up&Down.

    Split the reps 50-50 with both arms.

    RPE 4, very heavy breathing

    COOL DOWN

    Lunge Flow video and 
    5-10 Down Dog to Cobra video

  • Blocked from Takomo Day 12 Workout

    Lämppä

    6-8 min easy jog

    then 2 rds
    forward leg swings 10 m
    10m high knee touches
    table tops 5 reps
    quad pull 5 reps/side
    Russian baby maker 10 reps

    Running workout
    8 rds (total time 56 min)
    4 min easy pace run
    3 min moderate pace run

    -viime viikkoseen progressio +1 min "easy vauhtiin"
    -jos käytät sykevyötä niin "easy pace" PK-vauhti ja moderate VK1.
    -mikäli ei ole sykevyötä niin "easy pace" pystyt helosti juttelemaan ja "moderate pace" vaikeutuu vähän jutteleminen.

    Cooldown 8-10 min ravistelu/kävely.