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

  • 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

  • Strength Strength

    Double KB OH hold 4x 30"
    Kipping HSPU 4x8

  • 6x3 Back Squat Strength

    • Go by the feeling
    • Rest 2min btw sets

  • Endurance WOD Workout

    Endurance WOD

    Every 8 minutes for 40 minutes (5 sets):

    20/15 cal row or bike
    10 burpees
    15 dumbbell thrusters (light weight)
    20 sit ups
    20/15 cal row or bike

    Quality only!

  • CFPORVOO WOD 15.5.2020 Workout

    16 min AMRAP
    M 70kg/F 45kg
    1 clean
    5 front squats
    5 push presses
    200m row

  • Strength Strength

    Box step up 4x6/6
    Kipping HSPU 5x6

  • WOD Workout

    4 x 3min AMRAP / 1min REST

    4 DB Hang Power Clean
    6 Push Ups on DBs
    8 DB Front Rack Step Back Lunge
    @2x22,5/15kg

  • Upper body strength circuit Workout

    4 Rounds
    8-12 Seated press w. kettlebell/dumbbell
    8-12 Bicep curls w. kettlebell/dumbbell
    8-12 Bench dips
    8-12 Bent over row w. kettlebell/dumbbell
    Minimum rest btw. sets and rounds.