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

  • Clean complex Workout

    In 15:00, build up by the feeling the following Clean Complex:
    Power Clean + Tall Squat Clean + Clean
    - Drop the barbell after Tall Clean

  • Functional Sunday Workout

    1.
    Superset:
    A) 1-Arm Bent Over Row - 1sec hold 4x8
    B) Stick+Band Lat Pull Down - 1sec hold 4x8

    2.
    Banded Chest to Bar 4x6
    (Rest 1:30min)

    3.
    3 Sets: YGIG
    30sec KB Swing USA
    20sec Hollow Hold
    30sec Wall Sit

    4.
    3 Sets: YGIG
    30 Mountain Climbers
    20 Push-Up
    10 Groiners
    5 Burbee

  • CFPORVOO DEADLIFTS AND JUMPS VOL 2 Strength

    1A) Deadlift 3x5x85%
    1B) drop jump 3x8

  • Syvävenyttely Workout

    🧘‍♂️🧘‍♀️🧘

  • WOD Workout

    AMRAP 12:00
    1 (Legless) Rope Climb
    12 total Alt. DB Snatch 22,5/15kg
    15 Box Jumps w. step down (60/50cm)
    Rest 60s

    Goal: Each set should be a hard effort and done UB.
    Rx+: 6/4 Ring/Bar Muscle-ups for Rope Climbs

    Extra: Barbell Curls: 3 x 8-10. Rest 60s.

  • Hang clean + push jerk Strength

    1) Hang clean + push jerk 6x(2+2) x 65% of clean and jerk 1RM

  • Torstai 4.10. Workout

    Mobility

  • Halloween -mätkyttely Workout

    "Metcon (reps)

    With partner AMRAP in 21 minutes of:

    31 DB GTOH
    10 Weighted burpee box get-overs
    21 DB Thrusters
    250/200m ski erg/
    500/400m bike erg

    24/20” box
    22,5/15kg DB’s
    *Split anyhow.
    **Ergoissa toinen pyöräilee, toinen hiihtää aina annetun matkan. Joka toisella kerralla ergometri vaihtuu päikseen."

  • Rowing Intervals Workout

    Rowing Intervals for distance (19min):
    2min 20-22s/m
    2min 22-24s/m
    1min Easy Recovery Pace
    2min 24-26s/m
    2min 26-28s/m
    1min Easy Recovery Pace
    2min 26-28s/m
    2min 24-26s/m
    1min Easy Recovery Pace
    2min 22-24s/m
    2min 20-22s/m
    - Focus on the right technique and moving pattern!!!

    Score: Total meters

  • WOD Workout

    ”Man Maker in a boat"
    For time:
    24-18-12-6
    Cal row
    After each set complete 5 Man maker @2x22,5/15kg

    Timecap: 15:00

    Extra: Glute Bridge: 3 x 8-10. Rest 60s.
    - 2 count at top of each rep