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

  • Penkkipunnerrus Strength

    6 sets of:
    Bench Press x 4/4/3/3/2/2 @ 20X0
    Rest 10s.
    Bent Over Rows x 3

    REST ~ SETS 120s./120s./120s./180s./180s.
    (Loads 4 x 75-80%/ 3 x 85-90% / 2 x 92-95%)

  • Takomo Recover #1 // Sykkeet 50 max 70% Workout

    Treenin idea on olla palauttava peruskestävyys treeni. Mikäli omistat sykevyön, laita päälle treeniin. Ilman sykevyötä vauhti tulisi olla semmoinen, että voit jutella treenin aikana. Sykerajat 50- ihan max 70% maksimisyykkeestä, tämä äärimmäisen tärkeää pitää kiinni.

    45 minute running clock (with partner)

    2x purtsi hölköttely/ripeä kävely

    then alternating with partner
    5 min row/ski (näyttö alhaalla)
    5 min 30 single arm russian swing (15/15), 20 box step overs alternating sides (ilman painoa)

    Eli toinen parista aloittaa kevyen soudun ja tekee sitä 5 min. Samaan aikaan toinen tekee 5 min rauhalliseen tahtiin swingejä + box step overeita. Tämän jälkeen vaihto toisin päin. Näin jatketaan kun kello piippaa 45 min.

  • 5 rounds for time Workout

    CONDITIONING

    5 rounds for time:

    Row 250m
    30 DU

    RPE 3-4

    Target <8min

  • 10 KBS + Prowler Push 20m + 10 KBS Workout

    CONDITIONING

    E3MOM x5

    10 KBS + Prowler Push 20m + 10 KBS

    Overall RPE 4. Use a heavy KB and moderate loading with the prowler. One round should be done under 60sec.

  • Strength work Workout

    STRENGTH
    4 rounds, rest as needed

    1) 5+5 Reverse Lunge
    2) 8 DB Bench Press, tempo 30X1 (3sec down, explosive up, 1sec at top)
    3) 8 Pendley Row

    RPE 3+ to 4

  • CFPORVOO WOD 11.5.2019 Workout

    100 thrusters 42,5kg/30kg
    EMOM 3 burpees

  • Wednesday strength Strength

    Snatchy snatchy

    8x 2 pos. snatches

    8 sets of 2-position snatches. High hang and below the knee.

  • 12.5. Sunnuntai Workout

    Helen prog. 2
    5 Rounds
    300m Run
    Swing 15-18-21-18-15
    Pull up 8-10-12-10-8
    1 Min Rest

  • Mixed aerobic Workout

    30 minute AMRAP
    For time
    400m run (1 lap)
    10 box stepups 24"/20"
    10 db snatch 50/35 alternating -> lighter db -> kbs
    700m run (2 laps)
    20 box stepups 24"/20"
    20 db snatch 50/35 alternating
    1000m run (3 laps)
    30 box stepups 24"/20"
    30 db snatch 50/35 alternating
    1300m run (4 laps)
    40 box stepups 24"/20"
    40 db snatch 50/35 alternating
    1600m run (5 laps)
    50
    50
    ...

  • Sots Press Strength

    Sots Press
    3x8