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

  • Extra Credit 03-02-2022 Workout

    Banded Facepull-apart: 100 Reps AFAP
    +
    - Scorpion Stretch - 60s each
    - Lizard Pose - 60s each
    (Breathing 6s inhale + 1s hold + 6s exhale + 1s hold)

  • WOD Workout

    6 rounds for time;
    6/4 Strict Pull-ups
    8 each Renegade Rows @2x22,5/15kg
    10/7 Hand Release Push-ups
    - Goal: Challenging pace!
    - Rx+: 1-3 Strict Ring Muscle-ups +5-10 Strict Handstand Push-ups
    - TIME CAP = 13:00

    Extra:
    Farmer Carry: 4:00 - Max 60m unbroken sets at challenging load

  • Strength Strength

    Floor Press
    8 x 3 every 60s.
    - Approx 60% of max
    - Speed focus

  • Deadlift Strength

    5x10 Deadlifts @65%
    - Rest 2:00 btw sets

  • Gymnastic Workout

    Salitreeni:

    Lämmittely 3 kierrosta
    45sec row: nosta vauhtia joka kierros
    20sec single unders
    20sec double unders/ practise
    5 air squats + 5 air squat jumps

    2 kierrosta
    2 + 2 single arm DB thruster, lämmittely paino
    5 kip swing
    5 Kipping knee raises, polvet ylös

    2 kierrosta
    2 DB thrusters, treeni paino (kaksi käsipainoa)
    3 t2b/ knee raises
    10 double unders/ 10 single unders

    OPEN 20.2
    AMRAP 20

    4 DB thrusters 15kg/22,5kg (kaksi käsipainoa)
    6 t2b
    24 double unders

    Scaled:
    6 knee raises
    24 single unders
    - valitse sopivat painot thrustereihin

    Tabata vatsat 8 x 20sek työ / 10sek lepo
    - russian twist, istuen painon kierrot puolelta toiselle
    - kylkilankku, vuorottele kylkiä eri kierroksilla

    Kotitreeni:

    Lämmittely 3 kierrosta
    20sec hypyt viivan yli, sivuttain hypyt/ 20sec DU/ 20sec single unders
    10 hollow rocks
    10 arch rocks
    10 object push press, voit käyttää mitä tahansa painoa, pidä paino kummassakin kädessä

    2 kierrosta
    3 object thrusters
    3 object squats
    4 V-ups, linkkarit
    10 single unders/ DU/ hypyt viivan yli

    AMRAP 20
    4 object thrusters
    6 V-ups, linkkarit
    24 DU/ 24 single unders/ 24 hyppyä viivan yli

    Tabata vatsat 8 x 20sec työ / 10sec lepo
    - object russian twist
    - kylkilankku, vuorottele kylkeä eri kierroksilla

  • CFPORVOO WOD 28.1.2022 Workout

    15 min AMRAP
    M 24kg / W 16kg
    10 goblet squats
    10 kb snatches alternating
    10 kb swings
    3+3 TGUs
    20 russian twists
    200m row

  • 280521 Perjantai B Workout

    For time 15-12-9
    Unbroken sets of power snatch 50% 1RM

  • PART 2: “DISGRACE” Workout

    3 Rounds For Time:
    10 Squat Cleans 60/40kg
    10 Push Jerks 60/40kg

  • WOD Workout

    3 Rounds:
    30 total Barbell Reverse Lunges @70/47kg
    20/15 Cal Row/Bike/Ski
    Rest 3:00
    - Goal: Very hard effort, unbroken Lunges on the first set.
    - Rx+: @85/60kg
    Total timecap: 15 mins

    Extra: Tibia Raise: 2 x 20. Rest 60s.

  • Barbell Condition Strength

    4x12 TNG Power clean
    4x12 Thruster
    4x12 Hang squat clean
    New set every 3min. Do all the power cleans first, then thrusters and then hang squat cleans. Rest 5min between movements.