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

  • Clean workout Strength

    Etsi päivän 1 rep max.
    Laske siitä seuraavat sarjat
    5x1 90 %
    5x2 80 %
    5x3 70 %

    Tauot 1-3 min

  • Strength Workout

    EMOM 10
    Cluster x 2 reps
    - heavy doubles across all sets arounds 80%

  • Ma 31.5.2021 perus: kyykky Strength

    Kyykky max5
    -5-8 lämppäsarjaa + ”pääsarja”
    -kaikki lämppäsarjat myös vitosina
    -käytä aikaa 45-60min

    Lonkan/jalan loitonnus kumpparilla 2x20 / puoli

    Vauhtipunnerrus 5x8
    -keskiraskas kuorma, lyhyet palautukset 60-90s tai se aika mikä menee vatsoja tehdessä

    Jalkanostot maaten 5x20

    Punnerukset/vatsat voit tehdä vuorotellen.

  • 40-30-20-10 Workout

    40-30-20-10:

    • swing 24/16kg
    • wall ball
    • box jump (60/50cm)

  • Strength Strength

    Front Squat
    1RM in 8 sets. Rest 2:00
    - Goal: Small PR
    - Option: 5 x 5 @moderate weight.

  • CFPORVOO WOD 27.5.2021 Workout

    10 HSPUs
    30 DUs
    10 pistols alternating
    30 DUs
    10 T2B
    30 DU
    10 BAR MUs
    30 DU

  • Strength Workout

    Front Squat
    3 x 5 @70% of last week Monday, every 90s.
    – Goal: Max speed on each rep

    Romanian Deadlift
    3 x 10-12 Rest 90s.
    – perfect slow & controlled reps with a moderate load.

  • For time Workout

    21-18-15-12-9:
    Front Squats (50/35 kg)
    Kettlebell Swings (24/16 kg)
    Burpee Over Bar (Lateral)

    (Time cap: 15min.)

  • Tiistai 25.5. Workout

    Mobility

  • WOD Workout

    "1/2 Cindy"
    AMRAP 10:
    5 Strict Pull-ups
    10 Push-ups
    15 Air Squats

    Goal: Challenging effort, look to complete a round every 60-90s.
    Alternate between pull-ups & chin-ups today.
    Rx+: Weight Vest

    Extra: Banded Pushdowns with an underhand grip: 3 x 12-15. Rest 60s.