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

  • Finisher 17-08-2023 Workout

    FINISHER
    3 SETS
    10 Rower Glute Bridge Ham Curls
    10 Rower Pike-Ups
    10 Calf Raise + Tib Raise
    -Rest As Needed b/t Sets-

  • Skills Workout

    E4mom x5

    1 helppo liike ja 2 taitoliikettä, joissa sellaiset toistomäärät, että lepoa jää vähintään 1 minuutti.

  • Treeni 1 Workout

    Warm Up
    2 rounds
    2 min row (add speed during 2 min)
    10/10 single leg hip bridge + 10 hip bridges with miniband
    20 banded air squats
    10/10 side plank hold + rotation with 2.5kg plate

    Strenght
    FS/BS Squat Program Practise 5
    4 sets 3 FS + 6 BS @80-85% of 1rm Front squat
    rest 3-4 min bwn sets
    Power Snatch 4x4@80-85% of 1rm power snatch
    rest 2-2.5 min bwn sets
    Power Clean&Push Jerk 4x4@80-85% of 1rm power clean&jerk
    rest 2-2.5 min bwn sets

    Metcon
    1-2 x tabata with air bike / 4 min rest bwn set if doing another, do only if got gas in tank and "HALUA"
    Jos tiedät että teet kaks, niin ota eka iisimmin kuin toinen. tavoite on ettet hyydy vaan saat tehtyä vähintään
    yhtä kovaa kuin ensimmäisen!

    Optional Accessory Work
    3x 8/8 single arm db row + 10-20s chin over bar hold
    3x 40-50m single arm farmers carrying R/L
    rest as needed

  • BASIC CONDITION Workout

    "Sunnuntain spessu" 1h 30min

    tiimiWOD rastien äärellä

  • Strength Workout

    1) Squat Or Power Snatch
    1x2 (80%)
    1x2 (85%)
    3x1 (90%)
    - Based off 1RM Snatch. Based off 1RM Snatch. If no 1RM complete sets at RPE 8-9.

    2) Snatch Pulls
    3x2 (100%)
    - Based off 1RM Snatch. If no 1RM complete sets at RPE 10.

  • Pushing Super sets Workout

    A1) Ring dip / dip 3x8
    A2) floor press 3x10
    A3) push press / push jerk 3x20, same weight as floor press

  • STRENGTH Strength

    Front squat 7x1
    * -nouseva paino
    -lepo 3-4min sarjojen välissä*

  • CFPORVOO WOD 9.8.2023 Workout

    C1) 12 min AMRAP
    10 wall balls 9kg/6kg
    10 box jumps 60cm/50cm
    8 C2B
    8 push ups
    8 weighted sit ups 10kg/5kg

  • Morning Intervals Workout

    Time: 30min

    Equipments: 1x Row, 2x SkiErg, 2x BikeErg, 2x Echo Bike

    20/15 Cal. on a machine when its your turn, then - back in the line and wait until it's your turn.

  • 080823 Tiistai Workout

    For time

    Buy in 500m run

    Then 5 rounds
    20 sit-up
    15 reverse lunge
    10 pull-up

    Cash out 500m run

    Juoksuun erilliset ulkokengät, jotka vaihdetaan sisään tullessa ja taas vikaan juoksuun lähdettäessä.