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

  • Lepopäivä Workout

    Rest day - what did you do?

  • 19.10.2022 BasicWod Strength

    Dumbbell Bench Press

    8-8-6-6-4-4

    Go Every 3:00

  • Painonnosto Workout

    Tempaus

  • CFPORVOO WOD 20.10.2022 Workout

    45 min PK
    500m row
    1000m air bike
    100 rope jumps
    30s hang
    30s+30s side plank
    10 ring rows
    20 russian twists
    30 s HBH
    30s ABH
    20 light kettlebell swings

  • 19.10.2022 Midline + Holds Workout

    4 Supersets fo quality :

    1 Minute Weighted Front Plank
    30 Medicine Ball Twist
    15m Double Db DeathMars

    Rest 1 minute between set

  • Keskiviikko 19.10.22. Workout

    Warm up
    2 rounds
    2:00 cardio (increase pace each round)
    21 plate hops
    7 gtoh with plate
    7+7 suitcase deadlifts
    7+7 single arm push press
    10 scap pull ups
    :20 Wall Walk Hold + 20s side plank hold R/L

    Strenght
    Push Press Training 7-5-3-7-5-3 reps @50-70%
    Perform 3-5 box jumps right after (sharp)
    rest 2-3 min bwn

    Strenght
    Deadlift Training 7-5-3-7-5-3 reps @50-70%
    Perform 6-10 push ups right after
    rest 2-3 min bwn

    Little Metcon
    Emom 12
    1) Step Back Lunges x 8-12 reps (barbell back rack) @35/50kg
    2) Ring Row x 8-12 reps (hardened )
    3) Abmat Sit Ups x 8-12 reps (controlled)

    Cool down
    2-3 min light cardio
    1+1 min banded bully strech
    1 min prayer pose
    1-2 min nivusten venytys

  • Extra Credit 18-10-2022 Workout

    Standing Banded Abs
    3 x 15. Rest 60s
    +
    - Pigeon Pose - 60s each
    - Adductor Rock back Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • 17.10.2022 Workout

    MEDIUM WEEK 7/8

    WARM UP kesto yht. n.15min
    1-2 rounds

    8-12 SERRATUS WALL SLIDE

    8-12 GOBLET SQUAT

    10+10 WALL PRESS DEADBUG

    5+5 TOUCHDOWN SQUAT ¼ tai ½ pistooli korokkeella, tukijalka korokkeella polvilinja suoraan eteenpäin varpaiden kanssa, koukista tukijalka, vie peppua taaksepäin toinen jalka suorana kantapää koskettaa lattiaa

    --

    2x 2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

    3 HIP M ST SN slowly & OHS *3s pause sq pos.

    3 HIP SN BAL slowly & on the toes & 3s pause sq pos.

    3 HIP SN BAL on the toes & 3s pause sq pos.

    3 BOUNCE & HIP SN

    3 HIT to PWR pos. + 3 HIT & HIGH PULL + 3 HIT & HIGH PULL & LEG EXTENSION + 3 HIT & SN

    3 SN PULL to PWR pos. + 3 REVERSE SN PULL

    3 SN + 3 PWR SN

    HIP SN HIGH PULL + HIP SN *same speed, high pull full foot
    3x2[1+2]@BB pal 1min

    SNATCH
    2x3@BB, 3@up to 50%, 2x3@50%, 2x2@60%, 2@70%, 2@75%, 2x1@80%, 2x1@85-90% pal 2min

    --

    CLEAN + SPLIT JERK
    2[2+2]@BB, 2+2@up to 50%, 2+1@50%, 1+2@50%, 2[1+1]@60%, 1+1@70%, 2[1+1]@75% j-% pal 2min

    DEPTH BOX JUMP
    5x3 pal 2min hypyn vastaanotto suorinjaloin

    WL BENINGERS week 2/4

    HIT to POWER POSITION & HIGH PULL *full foot (sn contact drill)
    4x3[3+1]@BB pal 2min

    --

    SNATCH PULL to POWER POSITION + SNATCH ABOVE KNEE
    4-6[1+2]@RPE8 *2 quality reps reverse pal 2min

    HIT to POWER POSITION & HIGH PULL *full foot ( cl contact drill)
    4x3[3+1]@BB pal 2min

    --

    CLEAN PULL to POWER POSITION + CLEAN ABOVE KNEE
    4-6[1+2]@RPE8 *2 quality reps reverse pal 2min

    ACCESSORIES 3 rounds (OpenGym alueella)

    10 1-LEG SEATED CALF RAISE, DB

    5@32-36% bs-% SEATED SHOULDER PRESS, BB

    8+8 LYING LATERAL FLEXION, BW/+WEIGHT

  • NBT EMOM40min Workout

    1. (1MU) + 6-8 Ring dip
    2. 5MU / banded
    3. 5 DL 70%
    4. 2 rope
    5. 4 db cluster (heavy!)
    6. 4060 DU’s
    7. 5-15m hs walk
    8. 12 Jumping Lunges
    9. 8-12 deficit hspu
    10. Rest

  • Syvävenyttely Workout

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