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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

  • 10.2.2021 SQUAT STRENGTH PROGRESS 5/12 Workout

    • KEVYT - Kehonhuolto viikko - omatoimina venyttely, mobbailu, lenkkeily, hieronta -

    LÄMMÖT
    HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
    2 rounds: 🎥
    8 + 8 Split Squat (kumin. vetää etujalan polvea sisäkiertoon)
    5 + 5 Dead Bug, keppi/lintti
    10 - 15 Scapular Pull-Ups (2s pito yläasennossa, kroppa "hollow hold "-asennossa, myötäote)
    8 Banded Glute Brids (kumin. polvelle, kantapäät lähelle pakaraa)

    ETUKYYKKY

    --

    CLEAN + SPLIT JERK

    --

    SNATCH PULL

    KEHONHUOLTOA 40 min
    Ajallisesti per liike: 10-20s TAI 5-10 toistoa.

    Dynaamiset venytykset JA/TAI pallo / rulla / tanko / kuminauha ➡️ katso monisteista apuja.

  • Saturday Madness Workout

    Partner Workout

    AMRAP 6:00
    Max Cal Row
    Rest 60s
    AMRAP 6:00
    Max Burpee Box Jumps @60/50cm
    Rest 60s
    AMRAP 6:00
    Max Cal Bike/Ski
    Rest 60s
    AMRAP 6:00
    Max Wall Balls @9/6kg
    Rest 60s
    AMRAP 6:00
    Max KB USA swing@24/16kg

    Class groups will start at different stations.
    Goal: Challenging effort, split as evenly as possible. Fast transitions between partners

  • CFPORVOO WOD 19.4.2022 Workout

    4 rounds for time
    8 pull ups
    8 HSPUs
    300m run
    300m row

  • Green 170422 Workout

    AMRAP 20
    50 Double Unders
    50 KB Swings 24/16kg
    40 Sit-ups
    40 Box Jumps
    30 Pullups
    30 DB Snatches 22,5/15kg
    20 Toes-to-bar
    20 Calories
    10 Handstand Pushups
    10 Muscle-Ups

  • 3 kierrosta bodausta Workout

    3 kierrosta
    8-10 hauiskääntö vinopenkillä
    30s lepo
    8+8 farmarin punnerrus
    30s lepo

  • 13.12.2021 Workout

    STRENGTH PROGRESS 1/13 - MEDIUM WEEK

    WARM UP 2 rounds

    Tempaus

    Työntö

    Kyykkyjä ja vetoja

  • 3RM Hang Clean Strength

    7min to establish a 3RM Hang Clean

  • Martin Workout

    For time, with a partner

    • 2,000-m row
    • 100 bodyweight deadlifts
    • 50 thrusters (43/30 kg)
    • 1,000-m row
    • 100 hand-release push-ups
    • 50 pull-ups
    • 500-m row
    • 100 sit-ups
    • 100 wall-ball shots (20/14 lb.)

  • Extra Credit 12-04-2022 Workout

    Band Paloff Press: 3 x 8 each. Rest 60s.
    +
    - Scorpion Stretch - 60s each
    - Lat Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • OPTIONAL Workout

    3-4rounds:

    8 snowangel
    8+8 deadbug
    8+8 Db bicep curl