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

  • 7/6/17 Workout

    Start up(14)
    stretch 4 mins

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

    2rds(8)
    10 plyo jump
    8 good mornings
    6 kbs
    4 back ext or superman

    Metcon/Metcon-comp(14)
    120 step ups/*box jumps 24/20
    otm-9 kbs 53/35-*70/53-starting kbs first.

    afterburner(6)
    on the 3:00
    400m run
    Repeat 2x

    work up to hvy deadlift(10)

    Finisher
    2 min hamstring stretch
    30 scap push ups
    2 min v-sit

  • Open Gym "haaste" Workout

    "Sikakyykky"

    Back squat

    20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
    • do set of 20 with empty barbell, then add 2,5-10kg every set

  • 6/27/16 Workout

    Start up(14)
    stretch 4 mins

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

    2rds(8)
    10 plyo jump
    8 deadlifts
    6 hang clean
    4 jerks

    Metcon/Metcon-comp(14)
    on the :15(14)
    3 deadlifts 0:00-0:15 *185/115-135/95-105/75
    2 hang cleans 0:15-0:30 *185/115-135/95-105/75
    1 clean and jerk 0:30-0:45
    *185/115-135/95-105/75
    -amrap box jumps/step ups 0:45-0:60

    afterburner(5)
    800m run

    Finisher
    2 min hamstring stretch
    30 t raise
    60 rtw

  • Strength&Conditioning - 21min emom Workout

    21min EMOM

    1) 1-3 Rope Climb
    2) 3-5 Heavy slamball over the shoulder
    3) 10-20 GHD Sit-Up

    Ohje: seitsemän kierrosta, alkavalla minuutilla. Lepää jäljelle jäävä aika. Raskaat slamballit voit skaalata raskaaseen raakarinnallevetoon ja GHD istumaannousut V-Uppeihin.

  • Skills and cardio Workout

    2 rounds:
    800m Run
    20 Pistol squats (alternating)
    800m Run
    10/7 Rope climbs (first 2/1 legless)
    800m Run
    2min Handstand hold against the wall

  • 6/14/17 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)
    21-15-9
    ring row/*pull ups
    bfsu/*ghdsu
    then
    10 manmakers 24/16-*40/30

    gym goat(8)

    Finisher
    2 min samson stretch
    30 t raise
    50 v-ups

  • Abmat sit-ups Workout

    2min challenge:
    AMRAP abmat sit-ups

  • Power snatch EMOM Strength

    EMOM 10
    3-5 x Power snatch @ 60% of the days OHS 1RM

    No tng lifts. Drop the barbell after each rep!

  • Partner WOD Workout

    30 min AMRAP:
    50 CAL row/ Airdyne/800m run (pick one)
    75 Burpees
    100 Box jumps w/step down (24/20)
    125 Wall Balls (20/14)
    150American KB swings (53/35)
    175 Double Unders/ 350 singles

    *one partner works at a time
    *score is total reps finished in AMRAP
    *800m run counts as 50 reps
    *Partners must split reps evenly (Choose reps to keep a steady pace)

  • CFPORVOO WOD 23.2.2017 Workout

    2 rounds
    20 triple unders
    60 HBRs
    40 DUs
    60 ABRs