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

  • 20.1.2021 SQUAT STRENGTH PROGRESS 2/12 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
    2 rounds:
    10 Good Morning Squat
    3 + 3 Hip Airplane
    5 + 5 Side Plank Raise, hold 2 sec

    TAKAKYYKKY

    TYÖNTÖ NISKASTA

    ETENEVÄ KYYKKYHYPPY 3x3 pal. 1min

    VETO

    OHEISHARJOITTEET 2 kierrosta:
    10 + 10 KULMASOUTU, raskas kp/kk
    20 LANKKU + SAHALIIKE (rullan kanssa tai ilman)

    --

    TEE KOTONA / SALILLA KEVYET LYHYET DYNAAMISET VENYTTELYT kesto 5-10 min, 10-20s ja/tai 5 - 10 PUMPPAUSTA / LIIKE kts. moniste

  • 15.1.2021 SQUAT STRENGTH PROGRESS 1/12 Workout

    LÄMMÖT
    HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
    2 rounds:
    5 + 5 90-90 Hip Switch And Extension
    3 + 3 Pistol Squat
    5 + 5 Dead Bug (Push Knee Other Hand)

    TAKAKYYKKY

    RINNALLEVETO, pukeilta

    VAUHTIPUNNERRUS

    OHEISHARJOITTEET 2 kierrosta: 📽
    3 KUMINAUHA VETO I - Y - T - W - A (kumin. hartia korkeus)
    8 + 8 LANKUSSA POLVI KYYNÄRPÄÄHÄN
    6 LEUKAA ILMAN TANKOA 😉

    --

    TEE KOTONA / SALILLA KEVYET LYHYET DYNAAMISET VENYTTELYT kesto 5-10 min, 10-20s ja/tai 5 - 10 PUMPPAUSTA / LIIKE kts. Moniste

  • Skill Workout

    Skill: 8-10 mins
    Rowing and double under technique pratice

  • 19.4.2022 Push Press Strength

    Build To Heavy Set of 3

    Then...

    1 x 3 x 90% OTD
    1 x 3 x 80% OTD

  • Partner Workout Workout

    20 rounds for time, IGYG style:
    1 Power Clean @80-85%
    2 Box Jumps 60/50cm
    3 Bar Over Burpees

  • 200622 Maanantai Workout

    Easy pace workout

    For 36 minutes
    2min row
    Every 30s for 2min: 6-8 hand release push-up
    2min row
    Every 30s for 2min: 6-8 box jump
    2min row
    Every 30s for 2min: 6-8 DB snatch 22,5/15

  • Strength Strength

    Split Jerk
    Take 6 sets to build to a heavy 1. Rest 2:00
    - Sets of 5,4,3,2,1,1
    Option: Technique practice

  • 10.1.2022 Workout

    STRENGTH PROGRESS 5/13 - MEDIUM WEEK

    WARM UP 2 rounds

    Tempaus

    Työntö

    Kyykkyjä ja vetoja

  • CFPORVOO WOD 13.4.2022 Workout

    4 rounds
    10 pistol squats, alternating
    10 bulgarian knee to chest jumps, alternating
    10 lateral box over jumps 50cm/35cm
    6 squat jumps ( knees to chest)
    1 min rest

  • Conditioning Workout

    3 rounds for time:
    10 T2B
    250/200m Row
    10 Box Jump Overs 60/50cm
    250/200m Row
    10 HSPU
    - Rest 1 min btw each round.