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

  • Monday accessory work Workout

    Core stuff

    3 rounds 40 seconds work / 20 seconds rest (12 min total)

    1. Plank up downs
    2. Crossbody mountain climbers
    3. Double KB squat (pick weight)
    4. Rest

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    6min AMRAP:

    50 DU
    20 DB Snatch @22,5/15kg
    10 Lateral Box over Jump

    RPE 3 to 4

    Target: unbroken sets

  • 18.9.2019 Sali Workout

    Lämppä:

    3 krs.

    5 kyykkyyn punnerrus, Te- otteella
    5 takakyykky
    5 valakyykky
    5 lattiasta taskuille nosto, te
    5 taskuilta "no feet " raakatempaus

    • 5 min venyttelyä

    Raakatempaus 9 x 2 @60-70% (jalan pitää irrota lattiasta)

    Tempaus veto + korkea tempaus veto (5cm irtilattiasta) + tempaus (jalan täytyy irrota) (tanko liikkuu kokoajan)

    1+1+1x70%, 1+1+1x75%, 1+1+1x80%, 1+1+1x75%, 1+1+1x80%,1+1+1x85%, 1+1+1x80%, 1+1+1x85%, 1+1+1x90%

    Etukyykky, 3 sek stopilla

    1x75%, 1x80%, 1x85%, 5x1x75%

  • Endurance WOD Workout

    Endurance WOD

    AMRAP 40 min

    For 40 minutes in teams of 2:

    3 000 m row
    200 m KB farmers carry 32/24 kg (räkki ympäri = 25m)
    100 Double unders

    Share the work. One works, one rests.

  • WOD Workout

    For time:
    21-15-9 reps of
    C2b / kipping Pull-ups
    Calorie Row / Bike / Ski

    Timecap: 10 mins
    Assault Bike/Ski: 18-12-7

  • bicep curls Strength

    5 x 12 rep with barbell. shoulders down and back

  • Extra Credit 13-09-2019 Workout

    Banded OH Triceps Extensions: 4 x 25. Rest 60s.

  • Optional accessory Workout

    Optional Accessory

    CONDITIONING

    EMOM x10

    3 V-Up + 6 Push-Up + 9 Air Squat

    RPE 3

    You should have 15-20rest on each minute.

    Tailoring Options:

    V-Up→ Sit-Up

    Or you can do this set:

    GYMNASTIC STRENGTH

    4 rounds: 20sec ON, 40sec OFF

    1) Chin over Bar Hold
    2) Ring Support (shoulders in external rotation)
    3) Hollow Hold

    RPE 4, with perfect form! Tailor the time if needed.

  • EMOM 21min Workout

    1. DU 10-30 + 1-4 Ring MU
    2. 10 WB + rest of the min KB Swing 24/16
    3. Rest

  • CFPORVOO WOD 10.9.2019 Workout

    3 k run
    40 burpees