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

  • Lauantai 18.4. Workout

    Ring skills

    Wod
    12 min Emom
    1 min Row
    1 min Double unders
    1 min Rest

  • Pääsiäisen bodaus Workout

    Alkavalla 3. minuutilla x3
    8 Lattiapenkkipunnerrus + 12 vauhtipunnerrus

    Alkavalla 3. minuutilla x3
    12 Lapapunnerrus
    Maksimi toistot Dippi punnerrus

    3 kierrosta
    12 Ylävartalon nosto kierrolla oikea puoli
    24 Kuollut koppakuoriainen kurotuksella
    12 Ylävartalon nosto kierrolla vasen puoli

  • Beach Peach Quarantine Workout 11 Workout

    3 rounds

    30sec work + 10sec rest of each
    *Bulgarian lunge (r)
    *Bulgarian lunge (l)
    *Single leg hip thrust (r)
    *Single leg hip thrust (l)
    *Both legs hip thrust hold

    Videolla ei käytetä painoja, mutta mielen mukaan voi hyvin käyttää käsipainoa tai kahvakuulaa.

  • Power clean Strength

    Power clean

    Every 90 s for total 8 lifts:
    1 Power clean

    *Start light, build to heavy

  • Easy aerobic activity for 20-30min Workout

    Easy aerobic activity for 20-30min

    Ohje: vapaavalintainen aerobinen harjoitus päivän kunnon mukaan.

  • Kotitreeni 10 Workout

    Warm up
    3 rounds
    30 jumping jacks
    10 bodyweight single leg RDL
    10 bodyweight reverse lunges
    5 push up to downward dog

    Workout
    Choose 1 of the followings:
    A. Running
    5 rounds
    1 min easy / 5 min moderate effort

    B. Bike/Row/Ski
    5 rounds
    1 min easy / 5 min moderate effort

    C. if you want to move both ways /are able to do more work
    do first 3-4 sets of running and then 3-4 sets of
    biking outdoors / working with ergo.
    Total is 6-8 rounds.

    Accessory
    3 rounds
    :50 half wall climb hold
    :50 side plank (R/L)
    :50 Hip thrust hold (straight body or upper back on ground)
    :50 wall squat hold (meaning "OHS" position hold)
    rest 20-40 sec bwn hold's and 1-2 min after full round.

    Cool down/mobility
    2+2 min wall pec strech (R/L)
    2+2 min couch strech (R/L)
    2+2 min achilles/calf streching (R/L)

  • Beach Peach Quarantine Workout 10 Workout

    4 min AMRAP
    10 squat + side kick (alternate legs)
    10 alternate kossack squat
    10 alternate lunges

    2 min Hip Thrust Hold

    4 min AMRAP
    10 squat + side kick (alternate legs)
    10 alternate kossack squat
    10 alternate lunges

    No rest between the workouts, work out 10 min straight.

  • Sunnuntai 12.4. Strength

    Find heavy set of
    1 Clean + 1 Hang clean + 2 split jerk

  • CFPORVOO squats deadlift week 5 Strength

    1) back squats 5x65%, 3x75%, 1+ 85%
    2) bulgarian deadlifts 3x(3+3) x 35%

  • Weighted pull-ups Strength

    Weighted pull-ups

    8 x every 90 seconds
    3-5 strict pull-ups / weighted pull-ups (vasta/myötäote)

    *Lisäpainoleukoja kenellä menee 5 tiukkaa leukaa helposti.
    *Skaalaukset: Vastuskumpparilla jos saat joka toistolla leuan tangon päälle. Mikäli kumpparilla ei mene puhtaita, tanko räkkiin sopivalle korkeudelle ja istuen lattialta (=sopiva korkeus, kun istut risti-istunnassa ja kädet yltää suorana tankoon)