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

  • 29.3.23 Strength

    PUSH PRESS 1/6
    2 rounds of:
    3-2-1 reps
    Every 2min

    Ideana, että lisäät painoa kaikkiin sarjoihin seuraavalle kierrokselle

  • CFPORVOO WOD 25.4.2023 Workout

    45 min PK
    2000m machine
    20 light kb swings
    100 rope jumps
    30s hang
    30 s ABH
    30+30s side plank
    Windmill with light kb 10+10
    100 rope jumps
    2000m machine

  • Pe 24.3.2023 kisa: penkki + kyykky Strength

    Penkki 4x4x80%

    Kyykky 3x5 (60-65-70%)

    Penkki 2x1x80%
    -3s stoppi

  • 24.4.23 Workout

    AMRAP 12
    6 burpee to target

    8 toes to bar
    10 A-jumps

    Video A-hypyistä:

    Toisin kuin videolla, tehdää steppilaudan päältä.
    Liike lähtee seisten steppilaudan päällä, hypätään/laskeudutaan alas siten, että takamus osuu lautaan ja hypätään takaisin laudan päälle.

  • 4 kierrosta olkapäät ja hauikset Workout

    4 kierrosta

    10 vipunosto etukumarassa
    10 hauiskääntö vuorokäsin (10 toistoa molemmille käsille)

    Keskity laatuun

  • Snatch 3x2, 4x1 Strength

    Snatch

    2 snatch @60%
    2 snatch @70%
    2 snatch @75%
    heavy single @80%
    heavy single @85%
    heavy single @90%

  • WOD: Gymnastic holds Workout

    20s on - 20s off for 5 rounds
    a) chin over bar hold
    b) (weighted) hollow hold
    c) ring support (10s top of a dip, 10s bottom of a dip)
    d) weighted arch hold
    e) rest

  • 19.4.23 Strength

    PUSH PRESS 4/6
    2 rounds of:
    3-2-1
    Every 2min

  • Treeni 1 Workout

    Treeni 1
    Warm Up
    3 min air bike

    then 3 rounds
    10/10 kb bottom up press
    20 band pull aparts
    10 toe up rdl with barbell

    Gymnastic Strenght
    3 rounds
    20-30 ring support hold, thumbs out (ota nauhaa tarvittaessa)
    20-30 ring dip hold
    10 kip swings on rings, feet together, yritä laajentaa liikettä kierrosten edessä.
    rest as needed
    then emom 5 : 1-4 ring muscle ups / jumping ring muscle up / seated mu, feet on floor

    Strenght
    Muscle snatch 3x5reps@35-50%
    TNG power snatch emom 5 : 5 reps @55-60% of 1rm
    3-3-2-2-1-1-1 reps of squat snatch @65-85%, add weight as you like
    rest 1.5-2 min bwn sets, except emom.

    Metcon
    3RFT (master 45+ = 20/15 cal ab rounds)
    25/18 calories air bike
    20 db snatch @12.5-15/17.5-22.5kg
    rest 30s bwn rounds
    time target 9-11 minutes, including rest time.
    Cool down for few minutes after Metcon

    Optional extra / kaikki tekee ainakin tabata keskivartalon!
    Accessory Work
    3-4x 12-15 kipping hspu (use enough abmats to make this semieasy)
    3-4 x 12-15 french triceps turns with barbell
    8x20s on / 10s off : Hollow rocks
    rest as needed

  • WOD: Easter intervals Workout

    E3:30 x6:
    8 x 8m shuttle run
    6-10 T2B
    16 kb hang snatch (24/16), no alternation

    Target: Work 1:15-1:45 / interval. Push the pace!