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

  • CFPORVOO WOD 29.5.2020 Workout

    4 rounds for quality
    3 deadlifts 160kg/120kg
    6+6 kb- snatches 32kg/20kg
    12 s L-sit

  • ”Basic” vol. 44 Workout

    EMOM 30

    1. 6-12cal Row
    2. 10-12 Swing
    3. 20-40sec Hollow Hold
    4. OHS (light barbell)
    5. Rest

  • Running & KBS Workout

    5 rounds of:
    run 465 meter
    30 kettlebell swings with 16kg

  • Ke 13.5.2020 ”ylimeno-penkki” Workout

    Penkki eri oteleveyksillä 5x10x40-50%
    -joka sarjaan eri oteleveys

    Tasapainolankut 3-5 sarjaa

    Ojentajat kumpparilla / Vipunostot eteen levypainolla / Hauiskääntö, myötäote 4x12-20

    Painijat hauikset 3-5 sarjaa (20-40 toistoa/sarja)

  • Loredo Workout

    6 rds for time:
    24 Air squats
    24 Push ups
    24 Lunges
    400m Run

    Time cap: 35min.

    Extra:
    (W/ 9/6kg w.vest)

  • 20.5.2020 Workout

    Etukyykky, 2 sek stopppi alhaalla

    5 x 2

    Korkea tempaus veto + Panda pull + Tempaus

    7 x (1+1+1)

    Polvelta tempaus

    5 x 1 x 70-75%

    Leuka 4 x 10
    TTB 4 x 12

  • EMOM 21 Workout

    Station 1: 4 Devils Presses
    Station 2: 12 Walking lunges with DB’s in suitcase carry
    Station 3: 8 Double DB STOH

    M:20kg
    W:15kg

  • Ulkotreeni 1 Workout

    Warm up
    3 rounds
    1:00 of bike erg/rowing/ski
    30-50 single unders
    5 dynamic squat strech
    :30 Single arm DB/KB OH hold

    Partner Workout
    1-1,5-2-1,5-1 min of ergo work
    0,5-1-1,5-1-0,5 min of shuttle run (10+10m)
    Work alt time with partner!

    Metcon/Accessory work (alt time one full round with partner)
    3 rounds
    3+3 single arm DB thrusters
    20-30 double unders
    6+6 single arm DB thrusters
    20-30 double unders
    9+9 single arm DB thruster
    20-30 double unders

    Keep working pace moderate, dont go all out. You can keep doing unbroken
    sets but take a breath before starting next set to make it.
    I would leave 20% off from max now when its time to deload.
    Equipments you need :
    1 ergo
    1-2 dumbbell
    1-2 jumping rope's

  • WOD Workout

    A,
    Skill:
    - kipping t2b
    - kipping pull up

    B,

    AMRAP 6 mins
    21 wallball
    18 DL @80/55kg
    15 T2b

    3 mins rest

    AMRAP 6 mins

    15 Wallballs
    12 Power Clean @60/40kg
    9 C2b/pull up

    3 mins rest

    AMRAP 6 mins
    9 wall balls
    6 Cl&Jerk @50/35kg
    3 bar mu / jumping bar mu / strict pull up/

    Goal: 2+ rounds in each amrap

  • 14.5.2020 Home Workout Workout

    "Cindy"

    AMRAP 20

    5 Pull ups
    10 Push ups
    15 Air Squat

    Warm Up:

    Run/Jog 6 minutes

    Then 3 rnds:

    7-10 Pull ups / Bodyrow
    12 - 15 Push ups
    20 Air Squat

    Stretching:

    Tights
    Chest
    Triceps