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

  • Clean Deadlift Strength

    7 sets of Clean Deadlift
    Set 1: 5 @70% 1RM Clean
    Set 2: 4 @80%
    Set 3: 3 @90%
    Set 4: 2 @100%
    Set 5: 1 @110%
    Set 6: 10 @65%
    Set 7: 10 @70%
    - Rest 2min btw sets
    - No hook or mixed grip

  • Pari-PK Workout

    35min with partner @ zone 2 / RPE 6-7 ("pitää pystyä puhumaan")

    Part A)
    32m (=4x8m) carry anything, anyhow
    20-45s wall supported HS / tripod hold / heavy double db OH hold
    8-12 + 8-12 goblet cossack squat*
    6+6 kb windmill (find challenging, but controllable weight)
    6-10 pass through between boxes

    Part B)
    machine (active reco)

    *Start with one leg and finnish all reps with that leg before moving forward. Start with your weaker leg and match the reps wit the stronger one.

    Logistics: Partner 1 starts with part A and partner 2 with B, when partner 1 has finnished one round of A, then partners switch places and so on.

  • Morning Intervals Workout

    3x
    2min BikeErg
    1min Shuttle Run
    2min SkiErg
    1min Shuttle Run
    2min Echo Bike
    1min Shuttle Run
    2min Row

    1min rest between rounds

  • Power Snatch + Snatch Balance Strength

    Every 1:30 x 5:
    1 Power Snatch + 1 Snatch Balance
    - Start @45-50% 1RM Power Snatch

  • CFPORVOO WOD 7.9.2023 Workout

    C1) For time
    20 dumbbell snatches 22,5kg/15kg, alternating
    20 man makers 2x22,5kg /2x 15kg
    10 devils presses 2x22,5kg /2x 15kg
    30 pull ups
    20 barbell bent over rows 50kg/35kg
    20 box jumps 60cm/50cm
    40 air squats

  • 6.9.2023 Workout

    DELOAD-MODERATE WEEK 4/9

    WARM UP n. 10min

    2 rounds: no shoes

    6 SUPERMAN HOLD + 6 HOLLOW HOLD *hold 2sec
    12 3 LEVEL BAND PULL APART *kuminauha - navan korkeus + rinnan korkeus + hartiakorkeus + 6 T-ROTATION
    10 step OH DUCK WALK
    20sec WALL HANDSTAND HOLD

    SNATCH PULL from Below Knee *full foot + SNATCH Below Knee + OHS
    2[1+2+2]@barbell, 3[1+2+1]@up to 50-57% sn-%, rest between sets 2min

    CLEAN PULL *full foot + CLEAN Below Knee + JERK
    1+2+2@barbell, 4[1+2+1]@up to 50-57 jerk-% , rest between sets 2min

    BOX BACK SQUAT *90° + 5 BOX JUMP
    *pakara koskettaa kevyesti boxia, josta räjähtävästi ylös
    4x5@80% rest between sets 3-4min

    SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

    2-3 rounds:

    10-12 REVERSE HYPER
    10 BARBELL/PLATE SIT UP

    Rest as needed

  • WOD: Partner AMRAP Workout

    W/ partner AMRAP10, ygig, divide anyhow:
    20 partner mb thruster (9/6)
    20 V-up / 30 sit up
    20 / 16 cal row

    Target RPE 8.

  • WOD: Deadlift & bar over burpees Workout

    AMRAP10:
    10 deadlift (100 / 70 / 50-60%)
    10 lateral bar over burpee
    - rest 45s between rounds

    Target: RPE 7-8

  • EMOM 12 Workout

    Min. 1 | 4 strict pull-ups + 8 push-ups
    + 12 air squats
    Min. 2 | Max-rep double-unders
    – Score is total reps.

    Scaled WOD
    EMOM 12:
    Min. 1 | 6 ring rows + 8 knee push-ups
    + 10 air squats
    Min. 2 | Max-rep single-unders
    – Score is total reps.

  • CrossLifting Workout

    A,
    EMOM 10
    1 power cluster + 1 cluster + 1 thruster
    - start around 60% of 1rm thruster
    - Add weight each min
    - TNG style

    B,
    For time:

    21-15-9
    Power Clean @60/43kg

    Push Press


    33 Unbroken Wallballs after each set @9/6kg
–
    If you break during your wallballs Complete 10 Burpees
    BE SMART AND SCALE WEIGHTS!
    Timecap : 18 mins