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 24.3.2017 Workout

    run 400m
    row 400m

  • Move Prep Workout

    Mobility:
    Roll Hip Flexor
    Elbow Circles
    Elbow Rotations
    Banded Ankle + Hip distraction
    Crab Extension
    Front Kick Through

    Move Prep:
    2 sets of:
    10/ Prisoner Lunges
    8/ side Upside down kb press

    10-12min

  • Move Prep Workout

    Beast Rock
    Underswitch to crab reach
    Beast Rock to Lizard Stretch
    Hamstring sweeps, side shuffles + running high knees

    Then Benchmarking!
    -Curve max speed and Rower max wattage
    -Half of class does curve, half does rower. As many attempts as you can in 3mins then switch (try to get 2 attempts on each).

    12-15min

  • 3/21/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    warm up(5)

    Metcon/Metcon-comp(13)
    5rds
    10 db snatch *60/45-35/20
    200m run
    *25 du's or x3 singles

    3x2 clean(8)

    afterburner(1)
    max cal row

    Finisher
    2 min IT stretch
    15 cuff iso per
    60 double crunch

  • Front squat 3 x 3-5 Strength

    Front squat
    3 x 3-5, increasing weights
    Aim for 5 reps

    Tempo @3333 = 3s down, 3s at bottom, 3s up, 3s at top

  • MOBILITY Workout

    Open 17.4 vaurion korjausta!

  • ENDURANCE: Rowing Team Sprint Workout

    50min Row
    30s moderate hard work
    1.30min rest

    Form a 4-person team
    Row without straps
    Rapid changes

    The result is the total distance in meters

    P.S. If the team doesn't have 4 people, do the workout still the idea of 30s work and 1.30min rest.

  • EMOM 12 min Workout

    EMOM 12 min (alternating minutes 45:15)

    45'' Double-unders
    4-9 Handstand push-ups
    45'' Plank

    Aux work: mobility

  • CFPORVOO WOD 10.3.2017 Workout

    3 rounds

    3 Bar MUs

    3 Ring MUs

    6+6 side squats
    3+3 shrimp sqauts

  • Kehä (Mobility) yläselkä Workout

    Special 17.3 edition. Tämän voit tehdä ennen tai jälkeen 17.3:sen. Kyykyn parantamiseen käytä tämän viikon aiempia mobbauksia hyödyksi.