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

  • Ke 29.5.2019 Penkki Strength

    Penkki 5x5x70%

    Facepulls 100 toistoa

    Etunojapunnerrus 100 toistoa

    Yhden käden kulmasoutu 50 toistoa / käsi ("yhteen putkeen")

  • Parin kanssa 3 kierrosta + 20 min Workout

    3 kierrosta parin kanssa, molemmat tekevät
    1min kuollut koppakuoriainen
    10 pallonheitto istumaannousu

    20 min parin kanssa, toistot voi jakaa vapaasti
    10 säkki olan yli
    20 askellus boksille käsipainojen kanssa
    30 etunojapunnerrus

  • Friday metcon Workout

    AMRAP 10 min

    Amrap 10 min

    10 OHS 40/30kg
    10 Pull-ups

    Goal +3 rounds

  • Friday accessory work Workout

    Accessory work

    3 rounds for quality of:

    Ring Push Up Hold (At Top), 30 sec
    4 Turkish Get-up, Left Arm, 20/16 kg
    4 Turkish Get-up, Right Arm, 20/16 kg
    20 Hollow Rocks

    Rest as needed

  • With partner Workout

    22rds
    5 x Hspu
    8 x Burpee Box Overs
    3 x Power Snatch 60/40kg

  • Monday accessory work Workout

    Core stuff

    3 rounds of:

    10/10 side bends with kettlebell
    30 sec double kettlebell front rack hold
    Rest 60 sec between rounds

    Quality only! Choose weight.

  • Build It #35 Workout

    A.) Bench press
    3 x 10 reps V4-5
    -tempo 2 sec down

    rest 90 sec between the sets.

    B.) EMOM 15
    Min 1: Bicep curls with DB 8 reps
    Min 2: Banded lat pull down 15-20 reps
    Min 3: Single leg DL with barbell 8 reps left
    Min 4: Single leg DL with barbell 8 reps right
    Min 5: Seated pike leg raises 15-20 reps

  • CFPORVOO WOD 25.5.2019 Workout

    3 rounds
    10 pull ups
    10 push ups
    10m HS- walk

  • “Legs like noodles” Workout

    CONDITIONING

    “Legs like noodles”
    For time
    9-7-5-3 Sandbag/Slamball Squat
    27-21-15-9 cal Airbike/Wattbike/C2 bike

    Overall RPE 4

    First 9 squats, then 27cal, 7 squats and 21cal…

    Use a heavy loading. Try to hit all squats unbroken. If you don´t have a heavy bag/ball you can do zercher squats with barbell.

  • Conditioning 25-05-2019 Workout

    AMRAP 30:00
    30m Sledpush
    30m Farmer Carry
    30m Stone Carry or Heavy Sandbag or DBall Carry
    30m Double Overhead Carry (KBs, DBs or Plate)

    • Rest between stations approx 1:00