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

  • Power & Speed - 12min EMOM Clean Strength

    3sets @75%
    3sets @80%
    3sets @85%
    3sets @90+++%

    Harjoituksen tarkoitus: hae päivän ykkösmaksimi rinnallevedossa. Viimeisillä minuuteilla voit korottaa jokaiseen nostoon.Ota tarvittaessa muutama lisäminuutti.
    Lopeta onnistuneeseen suoritukseen.

  • EMOM for 14 minutes Workout

    Power clean- 3reps
    Burpee pull-ups- 2reps

  • Move Prep Workout

    Mobility:
    Roll Hip Flexor + TFL
    Elbow Circles
    Elbow Rotations
    Cat-Cow
    Lizard
    Crab Extension
    Scap Pushup

    Move Prep:
    2 sets of:
    15/ Lunge Pulses
    6/ side Upside down kb press

    10-12min

  • Karjalan Kovin - Sali suljettu Workout

    Tsemppiä kusailijoille!!!!

  • 29.3.2017 Workout

    Mobility 45 min.

  • 3/27/17 Workout

    Start up(14)
    stretch 4 mins

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

    warm up(5)
    bring sally up

    ft squat(20)
    establish 1rm

    Metcon/*Metcon-comp(14)
    15-12-9-12-15
    front squat 75/55 *95/65
    pull ups

    Finisher
    barbell quad smash 2 mins per
    lax shoulder smash
    50 kneeling crunch

  • CFPORVOO WOD 24.3.2017 Workout

    run 400m
    row 400m

  • Move Prep Workout

    Mobility:
    Roll Hip Flexor
    Elbow Circles
    Elbow Rotations
    Banded Ankle + Hip distraction
    Crab Extension
    Front Kick Through

    Move Prep:
    2 sets of:
    10/ Prisoner Lunges
    8/ side Upside down kb press

    10-12min

  • Move Prep Workout

    Beast Rock
    Underswitch to crab reach
    Beast Rock to Lizard Stretch
    Hamstring sweeps, side shuffles + running high knees

    Then Benchmarking!
    -Curve max speed and Rower max wattage
    -Half of class does curve, half does rower. As many attempts as you can in 3mins then switch (try to get 2 attempts on each).

    12-15min

  • 3/21/17 Workout

    Start up(14)
    stretch 4 mins

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

    warm up(5)

    Metcon/Metcon-comp(13)
    5rds
    10 db snatch *60/45-35/20
    200m run
    *25 du's or x3 singles

    3x2 clean(8)

    afterburner(1)
    max cal row

    Finisher
    2 min IT stretch
    15 cuff iso per
    60 double crunch