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

  • ELLI Workout

    ELLI 9kk ja +7 kg:a

    AMRAP 12

    7 Snatch + Clean and Jerk
    9 Pull-Ups
    35 Wall Ball Shots 4/6

    Elli on salimme todellinen Painonnostaja - Tällä treeenillä jokainen tuntekoot mitä työtä on tehdä Tempausta ja Työntöä kovaa kuten Elli SM-kisoissa!!

    Paljon tsemppiä Ellille perheineen kohta alkavalle Äitiyslomalle ja perheenlisäykseen, se on niitä elämän pieniä ihmeitä.

  • Clean EMOM Workout

    10 rds every 90s.

    5 squat clean 65/45

  • 9/12/17 Workout

    Start up(14)
    stretch 4 mins

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

    2rds(8)
    10 plyo
    8 good mornings
    6 db sn
    4 push ups

    Metcon/Metcon-comp(16)
    40-20-10
    db snatch 35/20-*45/30
    burpees
    then
    400m run

    5x1(15)
    hang snatch + sq sn plex
    work on form

    Finisher
    2 min hamstring stretch
    30 w raise
    30 v-ups

  • Perjantain Kaveri ÄMRÄP Workout

    In teams of 2 – complete as many rounds and reps as possible in 30 minutes of:

    30 Wall Ball Shots (6/10 kg)
    30 Pull-Ups ( kokeilkaa: molemmat roikkuvat tangossa koko ajan, leuka vuorotellen...! )

    30 Box Over
    30 Single Leg Kettlebell Deadlift (16/24 kg)![]

  • CFPORVOO WOD 8.9.2017 Workout

    21-15-9
    ring dip
    push up
    pull up

  • It Burns Everywhere Workout

    MVMT PREP
    Lax Ball - Forearm, Tricep, Piriformis
    Lizard stretch with Reach
    Beast Wave
    Beast Torsion Control
    Dowel Series
    - passthroughs
    - press
    - External rotation
    (10min)

    Strength One
    (Warm up: 5 zombie Squats)
    Front Squat 5x8
    Kneeling SA Row 5x8/
    2:45- 3:00m
    (18min)

    It Burns Everywheree
    Six station circuit:
    Wallballs
    Burpees
    DB Floor Press
    Row
    Thruster
    Hollow Rocks

    Rnd 1 20on:15off,
    Rnd 2+3 : 30on: 10off

  • STRONG-CON - FRIED-Day Workout

    MVMT PREP
    Cat/cow 5
    T-spine opener 5/
    2mins

    Flow-With-Me
    Beast Rock X 2
    Beast wave unload X 2
    Front Step/Kick Through X 2/
    Groiners X 2/
    Inchworm X 2
    Repeat on own rhythm for
    6 mins

    8 mins

    FRIED-DAY
    6 stations
    2 set ups per station
    P1 & P2 work together

    Ropes - Trainers Choice*
    Hurdles lateral high knees
    DBL KB Swings
    Wall Ball
    Rack Supported Candle Sticks
    TRX hamstring Runners

    set up stations, Take your marks...AND...FIREDRILL!!
    20s ON : 10s OFF/Transition 1 X through (    COUNT YOUR REPS THIS ROUN*D)
    1 min REST
    [4mins]

    ROUND 1 (**goal is 2X the reps you had in your FIREDRILL*) : 45s ON : 15s OFF/TRANSITION 1 X through [6mins]
    2mins REST
    ROUND 2 : 35s ON : 12s OFF/TRANSITION 2X through [9 mins]
    2mins REST
    ROUND 3 : 45s ON : 15s OFF/TRANSITION You Go, I Go - reps of 10 (1 lap = there and back for hurdles) 2X through [12 mins]

    38mins (6min explain & Set Up | 31min CIRCUIT)

  • 7/31/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    10 air squats
    10 plank to bridge
    10 hollow rocks

    Metcon/Metcon-comp(21)
    20 front squat 145/95-*185/125
    400m run
    30 pull ups/*30 bmu
    400m run
    40 hrpu/*40 hspu
    400m run

    ft squat(15)
    climb to a hvy

    Finisher
    2 min hamstring stretch
    2 min plank
    50 t-raise

  • Toinen juoksee toinen vääntää Burpee Överit Workout

    In teams of 2
    Complete 10 rounds of:

    6 Pull-Ups
    8 Burpee Box Jump Overs

    400 Meter Run

    Sillä aikaa kun kaveri juoksee 400m - toinen tekee leuat ja burpee Box överit.

    Time CAP 40 min. Pitempäänkin saa tehä :)

  • SPLIT and RINGS Strength

    5 sets of:
    Bulgarian Split Squat x 8 reps

    Ring Push-Ups x 8 reps