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

  • 16.2.2018 Workout

    Työntö osaharjoite / yhdistelmä

    • Rinnalleveto nivuselta riipusta + ty 3 x 2+1 50- 60 % eka raaka, toinen kyykkyyn

    • Rinnaleveto 1 /2 reideltä riipusta + ty 3 x 2+1,+1 60 - 70 % eka raaka, toinen kyykkyyn

    • Rinnalleveto polven alta riipusta + ty 3 x 1+1 70 - 80 %

    • Rinnalleveto maasta + ty 3 x 1+1 80- 85 %

  • 16.2.2018 Strength

    Raakatempaus 2RM

  • CFPORVOO WOD 8.2.2018 Workout

    3 rounds
    2 ring MUs
    5 ring dips
    2 skin the cats

  • Endurance WOD Workout

    For 40 minutes ascend the ladder as far as possible
    10 KB Snatches
    15 Burpees over the KB
    450 m run / 400 m row
    1 min rest

    20 KB Snatches
    15 Burpee over the KB
    450 m run / 400 m row
    1 min rest
    etc...

  • Strength Strength

    Deadlift
    5 sets of 2 reps
    - work up to a heavy double
    - use that weight for the 5 sets
    - good form !
    - 2 mins rest between sets

  • 26.1.2018 Strength

    Takakyykky 4x4@90%

  • 19.1.2018 Strength

    takakyykky 6x2@80%

  • 10.2.2018 deload cycle Workout

    Backsquat

    5x5@60-75%

  • 4/24/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    20 jax
    10 jing
    5 pull ups

    bench(15)
    6x3

    Metcon/*Rx(12)
    amrap 12
    20 step ups/*box jumps
    15 abmat sit ups
    10 pull ups/c2b/*5 bmu

    warm up snatch(5)

    snatch(8)
    otm-work up to hvy

    Finisher
    50 slow bikes
    50 knee tap crunch
    30 w raise
    2 min hamstring stretch

  • Endurance week 16/2018 Workout

    RUN
    1000m mod pace
    400m fast pace
    800m mod pace
    300m fast pace
    600m mod pace
    200m fast pace
    -rest 3min btw efforts