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 15.9.2022 Workout

    45 min PK
    3000m jog
    1000m row
    200 rope jumps
    30s handstand
    30 s HBH
    30 s ABH

  • 4 x Alkavalla 10 min. Workout

    4x Alkavalla 10 min (kesto 40 min)

    1. Juoksu korttelin ympäri 900m tai 2000m soutu tai 4000m pyörä.
    2. 100 naruhyppy, 60 vuorikiipeilijä, 40 istumaannousu, 20 Kahvakuula heilautus.

  • Ke 14.9.2022 perus: penkki Strength

    Penkki 4x6x70%

    Sotilaspenkki 70% x amrap

    Kulmasoutu 5x15
    -penkin vastaliike

    Vipunostot eteen levypainoilla 5x15
    -täysi liikerata

    Yhden käden pystypunnerrus 3x10

  • ENDURANCE VKO 10 Workout

    VKO 10
    Intervals: 30sec erg bike + 30sec rest
    30sec row + 30sec rest
    60sec erg bike + 60sec rest
    60sec row + 60sec rest
    90sec erg bike + 90sec rest
    90sec row + 90sec rest
    120sec erg bike + 120sec rest
    120sec row + 120sec rest
    90sec erg bike + 90sec rest
    90sec row + 90sec rest
    60sec erg bike + 60sec rest
    60sec row + 60sec rest
    30sec erg bike + 30sec rest
    30sec row + 30sec rest
    -Vauhti voi vähän hidastua kun aika pitenee, ja taas kiristää takaisin takas kun aika lyhenee.
    -Espoossa voi välineiden puutteen takia voi valita 2 konetta millä pyörittää tämän läpi.

  • GYMNASTICS Workout

    use -10 min to practice/go through k. pull up/c2b/butterfly
    then...
    EMOM10
    3 burpees to target + ub set of k. pull up/c2b

    • max 40 s work/min
    • choose reps you can maintain unbroken whole emom

  • WOD Workout

    AMRAP 8mins
    15 Push Press @50/35kg
    15 Sumo Deadlift High Pull @50/35kg
    Goal: 3+rounds

  • 140922 Keskiviikko B Workout

    For time
    60-45-30 double under
    21-15-9 push press 50/35
    15-12-9 box jump 60/50

  • wod Workout

    Every 5:00 x 5 rounds:
    12/15 ergo
    12 hang power cleans (35/50 kg)
    15 lateral burpees over the barbell
    12 alternating front-rack lunges (35/50 kg)

    Scaled WOD
    Every 5:00 x 5 rounds:
    7/10 calorie ergo
    12 hang power cleans (15/20 kg)
    8 burpee/up down
    12 alternating lunges

  • EasyWOD 15.8.2022 Workout

    Voima
    E2MOM, 4 rounds
    12 DL w/2kb's

    WOD
    For time: 
    12-9-6-9-12:
    goblet squats
    12-9-6-9-12:
    Calorie ergo

  • 22.8.2022 Workout

    HEAVY+++ WEEK 13/14

    WARM UP kesto yht. n.15min
    1-2 rounds:

    2 HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION & ONE LEG QUADS STRENGNING HORIZONTAL POS. & LUNGE with 2x OPEN BOOK both side

    3 WINDMILL + 5 GTOH on the toes + 3 modifield DEAD BUG *with plate

    3-5 LATERAL STEP UP / PISTOL SQUAT

    --

    2x2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 STS P
    2x M S SN Blw Chst + M S HIP SN + M S SN
    2x 3 BOUNCE & HIP SN + 3 PANDA PULL & SN
    2x HIP SN + SN Abv Kn + SN Blw Kn + SN
    1-2x5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

    SN BAL + OHS
    3[1+1]@MAX pal 2min

    PWR CL + PWR CL Blw Kn
    1+2@up to 60%, 1+2@65%, 3[1+1]@71%, 1+1@76%, 1+1@81% pal 2min

    CL PULL
    4@71%, 3x4@91%, 1-2x4@100% pal 2min

    ACCESSORIES 3 rounds (OpenGym alueella)

    8 1-LEG SEATED CALF RAISE, DB/KB
    4 KNEELING HAMSTRING CURL, banded
    8 1 HANGING SCAPULA PULL UPS + 1 LEG RAISE