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

  • CFPORVOO WOD 30.6.2017 Workout

    3 rounds
    24 ABRs
    10 pistol squats / alternating
    10 HSPUs
    10 T2Bs

  • Muscular Chairs Workout


    Trainer stands by tablet and pauses music whenever they feel like. Allow brief moments of rest as needed to let everyone shake out the burn.
    Play musical chairs song, or anything from Beetlejuice soundtrack.

    Booted out penalty stations are SKI, RUN, Planks, Core of trainers choice. Round 4 needs TRX and mat. With less people battle on for more rounds!

    Round 1: Everyone in wall sit (or against uprights) hold until music stops,
    when music stops 5 burpees and return to wall sit. Last to return gets booted to penalty stations. Remaining 11 continue 5 more rounds until 6 people have been booted to penalty stations. Done. Reset and start round 2

    Round 2: Everyone Lunging around gym in a circular motion, when music stops,
    8 push-ups (kneeling OK) and pop up into lunge position, boot last person to penalty stations until 6 remain.

    Round 3: Everyone Holding Plank In a line, when music stops,
    Pop up and do 2 BW super burpees and get back down into plank fast.
    Boot last person to penalty stations and so on until half remain.

    Round 4: TRX Row Hold - (45 degree lean) until music stops, drop down to mat and do 10 v-sit crunch and get back up into row hold position. Boot last person to penalty until 6 are booted.

    I think that's enough for Friday.

    15-20min

  • “Harley Love” Workout

    6 Rounds:
    13 x Thruster @ 42.5/30kg
    14 x Kipping Pull-Ups

  • NBT Back Squats Strength

    Same but a little bit harder than 21.1.

    5x60%
    3x75%
    1x85%
    3x80%
    3x85%
    2x90%
    7x78%
    7x78%
    7x78%
    7x78%

  • 3x7min AMRAP Workout

    3x7min AMRAP (3min rest)
    a)
    21 Wall Balls
    15 Toes-to-bar
    9 Clean & Jerks 60/40kg

    b)
    9 KB Swings 32/24kg
    15 Thrusters 42,5/30kg
    21 Pullups

    c)
    45 Double Unders
    9 Cal. Row/A. Bike
    6 Burpees

  • Engine - C&J Strength

    C&J 1RM in 20min

    Ohje: hae työnnön päivän ykkösmaksimi. Älä ylitä aikarajaa.

  • Engine - Accessory Work Workout

    4 rounds, rest as needed

    1) 10-20 Ring Dip
    2) 8+8 Pistol Squat

    Ohje: tee 4 sarjaa. Skaalaa toistomäärät ja liikkeet itsellesi sopiviksi. Lepää tarvittava aika liikkeiden välissä.

  • Strength&Conditioning - Barbell Cycling/Squat Snatch Strength

    Barbell Cycling

    4x6 Squat Snatch

    Ohje: tarkoituksena on tehdä kaikki sarjat katkeamatta (unbroken). Lepää 2-3min sarjojen välillä.

  • Open Gym Workout

    Do some mobility work or build your aerobic capasity
    - row
    - run
    - bike
    Or play w/ tires

  • Cleans Strength

    Do additional 4 sets of:
    1 Squat clean @ 80-85% of days 1RM

    2min rest btw sets.