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

  • Running Session 1 Workout

    SESSION 1

    Main Set:
    800m Rest 30s
    600m Rest 30s
    400m Rest 30s
    200m -Rest 3 minutes- x 3 sets
    Effort level: 9/10 Pace: 5000m-2000m Ideal surface: 400m Track

    Notes: Start the 800m sets at around 5000m pace then try to increase slightly as you move through the 600s, 400s and 200s. Aim for consistency in your total set time each round.

  • Score and Time Workout

    2 Sets of

    A) AMRAP 5
    21/15 Cal. Row
    12 Toes-to-bar
    9 Front Squats 60/40kg

    Rest 5min

    B) For time
    *Your score from A

    Rest 5 minutes and repeat A and B (use your new score from A the second set on the B-workout)

    Note: A – B – A – B.
    If your score on A was for example 2 rounds + 30 reps, then thats your B-workout for time! Can you go sub 5 minutes? And then repeat one more time after the 5 minutes of rest between the sets.

  • Maanantai 6.4. Workout

    Wod
    4-3-2-1 min work / 1 min rest
    18 Kb swing
    6 pull up

  • "KOTIJUMPPA" Workout

    A.
    2 rds:
    10 Air squats
    7 Push ups
    10 Sit ups

    • stretch

    B.
    For time:
    100 Air squats
    50 Push ups
    100 Sit ups
    50 Push ups
    100 Air squats

  • Lepopäivä Workout

  • CFPORVOO squats deadlift week 4 Strength

    deadlift 3x62,5%, 3x 72,5%, 3+ 80%
    bulgarian back squats 3x(5+5)x30%

  • Metcon Workout

    EMOM 10
    odd : rowing sprint x 20-25 seconds
    even : thrusters @25/35kg x 8-12 reps

  • F.U. Corona WOD #13 Workout

    A) 5 x 5reps; rest as needed
    1+½ Pike Push-Ups
    - Make it tough by adding deficit (books under hands) or by going slower

    B) 15:00 AMRAP
    30 Squats
    30 Hollow Scissors (L+R = 1)
    30 Bodyweight Triceps Extensions

  • Tiistai 31.3. Strength

    8 min Emom
    3.pos Snatch

  • Punttitunti, yläkroppa, hermostollis - hypertrofia 1. Strength

    Testiliike: karhukävely polvet ilmassa ja juomapullo alaselässä poikittain.

    Pääliikkeet:
    A1. Pystypunnerrus 4 x 5 tangolla
    A2. Leuan veto 6 x 1 / eksentrinen metodi 6010, jossa lähtö ylhäältä ja etsitään failurea. Voit käyttää lisäpainoa.

    Ensimmäisellä viikolla vara 3, tokalla viikolla vara 2 ja kolmannella viikolla vara 1 ja neljännellä viikolla vara 0 - 1/2.

    Apuliikkeet:
    B1. Lattiapenkki käsipainoilla 3 x 8 (neutraaliote)
    B2. Voimapyörä tangolla 3 x 8, käytä kumpparia

    Ensimmäisellä ja tokalla viikolla vara 2 ja kolmannella viikolla ja neljännellä viikolla vara 1.