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

  • Single leg deadlift Strength

    Single leg deadlift

    10-10-10

    • 10 toistoa aina kummallekin jalalle
    • Tee tangolla

  • 40 s ON / 20 s OFF Workout

    40 s ON / 20 s OFF for 20 minutes:

    1) Russian twists
    2) Hollow rocks
    3) Farmers carry (Left)
    4) Farmers carry (Right)
    5) Arch rocks

    • Russian twisteihin sopiva lisäpaino
    • Farmarikävelyt tarpeeksi raskaalla kuulalla

  • 10.5.2020 Home Workout Workout

    Handstand walk maximum distance in 10 minutes. (Unbroken)

    OR

    Hanstand practice:

    EMOM 10 (WORK 30 sec. REST 30 sec.)

    1 minute: Push up to shoulder tap / Handstand Shoulder tap on wall
    2 minute : Hollow Rock

  • 2x 10emom KB/DB Workout

    Warm up 2-3rounds
    5+5+5 wall squat
    10 air squat + cross kicks
    5-10 burbee
    *
    Emom 10
    1) 20-40s plank
    2) 20-40s wall sit
    * 2min rest
    Emom 10
    1) 10-15 burbee/devils press
    2) 15-30 air squat/thruster

  • PIKAWOD 3. Workout

    20 min AMRAP

    30 du / 60 su
    20 kb heilautus
    40 m kb eturäkissä (20 m vasen/20m oikea)
    20 Goblet kyykky
    300m juoksu

  • CFPORVOO WOD 8.5.2020 Workout

    TABATA hollow rocks
    1 min rest
    TABATA air squats

  • Päiväntreenit / Kotitreeni 23 Workout

    Warm up
    3 rounds
    50 Single Unders
    10 Dynamic Squat Stretch
    :30 Single Arm OH Hold (R/L)

    Metcon
    3-5 sets:

    4 min AMRAP
    10-15 Single Arm Thruster (right)
    30-50 Double Under
    10-15 Single Arm Thruster (left)
    30-50 Double Under

    -1 min rest bwn sets
    -Start round where previous round ended

    Accessory Work

    3 rounds:
    15 Weighted Hip Bridges
    10 Windmills (each side)
    10-15 Suitcase Deadlift (each side)

    Goal would be doing 5 x 4 min amraps with 15 reps of thrusters and 50 reps of double unders but make it smart for yourself. Thrusters should be mostly unbroken sets, dont rush on them but keep working. Double unders should be done also mostly unbroken sets. So with this notifications pick up your reps and dont give up! have fun, I enjoyed doing this workout!
    RX weights the normal ones with db 15/22,5kg and kb 16/24kg but use what you have.

  • Valakyykky ja turkkilainen ylösnousu Workout

    Lämmittely
    2 kierrosta
    5m Karhukävely
    5+5 Turkkilainen istumaannousu
    5m Rapukävely
    5+5 Lankusta nousu
    5m Ankkakävely

    Alkavalla 2 min x4
    6 Valakkyykky keppi tai tanko

    8 min
    3 Turkkilainen ylösnousu oikea käsi (kahvakuula tai käsipaino)
    6 Valakyykky tai kyykky
    3 Turkkilainen ylösnousu vasen käsi
    6 Valakyykky tai kyykky

  • Lauantai 2.5. Workout

    For quality
    9-7-5-3
    Ohs 60/45kg
    Strict T2b

  • Gymnastic Metcon Workout

    For time
    30-24-18-12-6
    kipping pull ups
    15-12-9-6-3
    strict hspu