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

  • 4/23/19 Workout

    Warm up(0:00-10:00)
    10 single leg deadlift
    :20 sec slow row

    10 walking front kicks
    :20 sec mod row

    10 plyo jumps
    :20 sec fast row

    Mobility(10:00-15:00)
    1:00 min elevated child's pose
    :30 chest opener per

    Fittrain(22)
    5rds
    5 cleans 135/95-challenge up 185/110
    10 burpees over the bar
    15 cal row

    Opt(12)
    Iso core
    3rds
    10 hammer curls
    10 db strict press
    10 plank taps
    4x1 clean-work up
    5x5 ghdsu
    1600m walk/run

    Finisher
    30 t raise
    60 double crunch
    1:00 min ham stretch

  • Engine Bias - viikko 16 (3/3) Workout

    50-40-30-20-10 Reps for time:
    Wallball shots
    Calories row

    Wallball unbroken. Valitse pallon paino sekä toistomäärät siten, että saat tehtyä sarjan putkeen. Esimerkiksi 40-32-24-16-8.

    Soudussa ota yksi happi per veto. Tämä vähän hidastaa vauhtia, mutta opettaa sinua pitämään suorituksen tasaisena. Vaikka harjoitus on merkitty “For time”, niin tee se silti mekaanisesti hyvänä harjoituksena, jossa keskityt säilyttämään hengitysrytmin sekä opit kuuntelemaan kroppaa. Vauhti on näin ollen lähempänä “moderate” -kuormitusta.

  • Pe 19.4.2019 Maastaveto Strength

    Maastaveto 4x2x max5 (palautukset 3min)

    Sumokyykky 5x5 kevyt

    Reverse sidebends 4x15-25 / puoli

  • EMOM x15 Workout

    CONDITIONING

    15min EMOM

    1) 7-10 Double KB Snatch (from floor)
    2) 45sec D-Ball/Sandbag Hold (front of body)
    3) 10-15 Box Over Jump

    RPE 3 to 4, if you don´t have heavy sandbag/D-Ball you can just hold something heavy (pick up your training partner from the waist)

  • Push Press Strength

    4 sets of:
    Push Press x 8/8/8/6 @20X0
    Rest 2 min
    Single Arm DB Bent Over Rows 8/8/8/6 @2010 (Tee toistot ensin heikommalla puolella ja sitten vahvemmalla)
    Rest 2 min

  • CFPORVOO WOD 13.4.2019 Workout

    5 rounds
    run
    400m row

  • Tuesday technique Workout

    Bar muscle up technique

  • 1. Conditioning Workout

    "The Prince"
    5 Rounds, resting 1:00 between efforts:
    21 Double-Unders
    9 Thrusters (95/65)
    21 Double-Unders
    15/12 Calorie Row

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC CONDITIONING

    3-4 rounds, rest as needed:

    1) 10 Plate Sit-Up (feet anchored)
    2) 15-30 Scapula Push-Up

    RPE 3 to 4

  • Saturday WOD Workout

    Push ups & abs

    5 rounds for time of:

    15 push ups (wide stance)
    15 sit ups
    15 push ups (normal)
    15 sit ups
    10 push ups (close stance)
    10 t2b

    TC: 35min