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 PK 22.7.2021 Workout

    30 min PK

    500m ROW

    30+30s BOTTOM OF THE PISTOL SQUAT

    30s PLANK
    10 cal air bike

    30s HANG

    600m JOG

  • Wallballs & Double unders Workout

    E3MOM for 15min
    18 Wallballs 9/6kg
    50 Double unders

  • Dynamic shoulder press Strength

    Dynamic effort shoulder press
    9x3r @ 45% + bands
    60s. Recovery

  • Extra Credit 10-05-2021 Workout

    Superset
    Reverse Crunch 2 x 12. No rest.
    RKC Plank 2 x 30s. Rest 60s.
    +
    - Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
    - 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Green 090521 Workout

    4x
    9min ON/3min OFF

    A) Row 1800/1500m
    +
    AMRAP in the remaining time of
    5 Handstand Pushups
    10 Pistols

    B) AMRAP of
    16 DB Snatches 22,5/15kg
    20m Single arm Overhead Walking Lunges
    10 Burpee over DB

    C) AMRAP of
    15/12 Cal. Bike
    15 Wall Balls

    D) Run 800m
    +
    AMRAP in the remaining time of
    3-6-9-12-...KB Swings 32/24kg
    3-6-9-12... Box Jumps
    30 Double Unders

  • Ma 3.5.2021 perus: kyykky Strength

    Kyykky 1x85%, 3x6x75%

    Suorinjaloin mave yhdellä jalalla 3x6-12 / jalka

    Pystypunnerrus 5x10x30-40%

    Reisikoukistus istuen 3x12-20 / jalka
    -kumpparilla

  • Punttitunti, alakroppa, ACC 6 Strength

    A Takakyykky tangolla 1 + 7
    *Takakyykky tangolla x 1, lepo 10 sek/ 180 sek jonka jälkeen takakyykky x 7 toistoa
    *Sarja 1, vara 3, sarja 2, vara 2 ja sarja 3 vara 1
    *Sarjat ja viikot = viikko 1/ sarjat 3, viikko 2/ sarjat 4 ja viikko 3/ sarjat 5

    B1 Bulgarialainen kyykky 1 + 1/2, käsipainot 3 x 6
    B2 Selkäpenkki/ GHR + vastuskumi (nopeus) 2 x 5
    B3 Selkäpenkki/ GHR yhdellä jalalla 2 x 5 per jalka

  • 8.5.2021 Workout

    Basic Conditioning with Gymnastics 70 minutes:

    7 Min Echo Bike
    4 Weighted Pull ups
    12 Pull ups (anyhow)

    7 Min Row
    4 Weighted Dip
    10m HS walk

    7 Min Bike Ergo
    3-5 Rmu
    20 V-Ups

  • Morning Intervals Workout

    9x
    2min ON/2min OFF

    A) SkiErg
    B) Bike
    C) Row

  • 4 rounds Workout

    10 Deadlift (65-70%)
    10 Strict Ring dip
    Max reps: Ring row
    Rest 2min...

    • Super sets. No rest btw movements.