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

  • Power&Speed - 3-position Clean Strength

    Every 90sec 3-position Clean (above the knee, below the knee, from the floor)

    3set@50%
    3sets@55%
    3sets@60%
    3sets@65%
    3sets@70%

    Harjoituksen tarkoituksena on tehdä kolmelta korkeudelta rinnalleveto 90sec välein. Ensimmäinen rinnalleveto riipusta, polven yläpuolelta (ei tarvitse olla korkea riippu), toinen polven alapuolelta ja kolmas rinnalleveto lähtee maasta. Älä irroita otetta tangosta toistojen välillä. Ensimmäisen rinnallevedon ei tarvitse olla korkeasta riipusta, kunhan se lähtee polven yläpuolelta.

  • Endurance - Cindy, is that you? Workout

    10 rounds:
    150 m run
    15 squats
    150 m run
    10 push ups
    150 m run
    5 strict pull ups
    1 min rest

  • Munajahti Workout

    For time:

    800m run

    Then 3 rounds:
    15 burpee box over
    12 pistol squat
    9 toes to bar
    3 wall climb

    800m run

  • Olympic 12.4 Workout

    Jerk sets with your weakest lift
    6-6-6-4-4-4-2-2-2
    Then
    EMOM 8
    2 Push presses
    2 Push Jerks
    2 Split Jerks

  • Mini-Harper Workout

    AMRAP 10

    10 Power Cleans (45/25) ( joka nosto maasta )
    7 Burpees Over the Barbell
    3 Chest to Bar

    Muunnelma HARPER-wodista. Keskity teknisesti Power Cleanin tekemiseen niin että kädet eivät väsy, sormilukko + vartalon käyttö.

  • 4/5/17 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(9)
    amrap 9
    10 front rack lunge 75/55-*95/65
    10 burpees over the bar

    afterburner(6)
    on the 2 min
    3x200m run/row

    accessory(10)
    3x6 db strict press
    3x6 single arm row

    Finisher
    2 min shoulder distraction
    30 cuff iso
    50 in and outs

  • 4/3/17 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(16)
    5rds
    10 cleans 115/85-*155/105
    20 wallballs 16/12-*20/14
    10 pull ups/*4 bmu

    back squat(15)
    3x8

    Finisher
    2 min quad stretch
    2 min chest opener
    2 min v-sit

  • 010417 vol.2 Workout

    Gymnastics Conditioning
    5 sets of 5 unbroken Muscle Ups with unlimited rest.

  • 010417 Workout

    Row Conditioning
    10 rounds of: 250m Row, 1:30 rest

  • CFPORVOO WOD 31.3.2017 Workout

    10 min AMRAP
    6 sumo deadlifts 120kg/80kg
    200m run