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

  • WOD Workout

    "4 Rounds for time:

    Round A.J.:

    38 Wall balls

    16 Pull ups

    7 Clean&Jerk @50/35

    1 length DB OH walking Lunges @22,5/15 (12m)

    Round N.R.:

    35 Wall balls 16 Pull ups

    7 Clean&Jerk @50/35

    1 length DB OH walking Lunges @22,5/15 (12m)

    Round A.B.:

    35 Wall balls

    16 Pull ups

    7 Clean&Jerk @50/35

    1 length DB OH walking Lunges @22,5/15 (12m)

    Round G.K.:

    31 Wall balls

    16 Pull ups

    7 Clean&Jerk @50/35

    1 length DB OH walking Lunges @22,5/15 (12m)

    "

  • La 20.6.2020 Penkki Workout

    Penkki: erikoisliike 4x6-8 (valitse joka viikko eri liike)
    -Lankkupenkki
    -Ketjupenkki
    -Hangbarpenkki

    Vinopenkki käsipainoilla 5x8-15

    Leuanveto niskan taakse 5x6-8 TAI
    Kumppariveto niskan taakse 5x10-15

    Hauiskääntö käsipainoilla 3x20

  • WOD 2 Workout

    A: For time:
    21-15-9
    Deadlift 100/70kg
    Box jumps

  • WOD Workout

    4 Rounds for Time

    3 Squat Snatches @40/30kg

    15 Overhead Squats

    400 meter Run
    TC: 15'

  • OFF-SITE WORKOUT - Basic conditioning Workout

    30min easy run/jog @60-70% of HRmax

    Harjoituksen tarkoitus on kehittää peruskuntoa juoksuun. Tavoitteena on juosta yhtäjaksoisesti 30 minuuttia matalilla sykkeillä.

    WARM-UP:
    2-3 rounds
    20-30sec Calf stretch
    20-30sec Squat into hamstring stretch
    20-30sec Leg swing
    20-30sec Quad stretch

  • EMOM 5min Workout

    HSPU x 6-8
    -strict if you can or deficit

  • Kutschbach Workout

    7 rounds for time of:

  • Skill Workout

    HS skills 15 mins
    - face to wall x 20-40sec
    - kick ups to HS 5-10 reps
    - back to wall x 20-40sec
    - shoulder taps in face to wall x 5-15/side
    - shoulder taps in back to wall x 5-15/ side
    - HS hold paralel to wall
    - free HS hold

  • CFPORVOO Shoulder press + pull ups week 6 Strength

    1) Shoulder press 5x67,5%, 3x72,5%, 1+ 85% +2,5kg 1RM
    2) weighted pull ups 3x5x40%

  • CFMEDA 17.10.13 Workout

    3 RFT:
    40 Wall Ball 9Kg
    20 TTB